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January 4, 2011

All classes are at the NEW GYM!!! Drive through the right side of Tractor Supply’s parking lot. This is temporary access until the main road to the CFA property is built.

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 3 rounds total.  The stations are:

Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20/18″ box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

…good lookin’ faces at CFA!!

Registration for the 2012 Reebok CrossFit Games Open launches on Feb 1 – video [wmv] [mov] [HD mov]

We would like to welcome all those joing CrossFit Alexandria in the New Year and attending the Foundations Course on Tuesday!! I feel safe in speaking for the coaches and existing members that we look forward to going through this fitness and life journey with you. You will find the CFA community is extremely encouraging and inviting to new members. We understand the intimidation of walking into a CrossFit gym for the first time. We have all been there – even the coaches. The awesome thing is that you quickly find there was nothing to be afraid of. Quite the opposite. So congratulations for making the leap and “drinking the kool-aid” as some like to call it!!

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