Tabata What? Squats Pullups Situps Box Jumps What's a Tabata?? For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of Read more »

5 X 5 Deadlift For Time: 500 Double Unders or 2000 Singles with 5 burpees on every minute Read more »

6 Rounds For Time 3 Strict Press (95/65lb) 6 Push Press 9 Push Jerk 200 meter run We want to congratulate ALL of our athletes at CrossFit Alexandria on their outstanding accomplishments. Everyone has given 100% and the results really show.  Keep pushing hard guys....its just the beginning! 3 2 1 ...GO! Read more »

5 Rounds For Time 7 Burpees 14 Ring Push ups 21 DB Thrusters (40/20) We all know someone who would like to come and try a CrossFit class, but they have the misconception that it may be "above their level". At CrossFit Alexandria we are able to "scale" all of the WODS to meet anyones Read more »

20 Min AMRAP 50 meter long jump 150 meter sprint 15 pullups CrossFit continues to broaden its reach in all areas of fitness and athletics with its appearance in Traithlete Magazine. Check out this article in the February edition. #mce_temp_url# Read more »

7 Rounds for time: 7 Hang Cleans 95/65lbs 7 Burpees ( jump over paralette) Hey CrossFitters, bring a friend for "FREE" Saturday at the 9 or 10 am classes.  Let's develop cenla  into a Fitness Community!! Read more »

"Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups "CrossFit" equals  short-cut to results.  Here is a before and after picture of a CrossFitter how has been dedicated to nutrition and WOD's for 6 months. Take a look at this article on "The Read more »

"Mary" 20 minutes AMRAP: 5 Handstand Pushups 10 one legged squats 15 pullups Worst. WOD. Ever Pain! Exhaustion! Fatigue! The point of break! The little voice saying you can not finish! What has been your hardest, worst workout ever?  Take a look at this article and you probably find these workout stories similar to yours. http://library.crossfit.com/premium/pdf/CFJ_Grimes_WorstWoD.pdf?e=1297279970&h=001ebb11e344d16218f28a2238489e7a Read more »

7 Rounds for Time: 10 Ball Jumps 20/10 lbs 15 pushups 25 Double Unders CrossFit athletes have demonstrated improved endurance performance without class endurance training.  Studies show that high intensity anaerobic exercises burn more fat than less intensity aerobic exercises.  A few things about anaerobic metabolic conditioning: Anaerobic training can match endurance training for aerobic Read more »

LINDA Reps 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Clean - 3/4 Body weight Bench-press - Body weight Deadlift - 1 1/2 Body weight What Is Fitness? Fitness is ... identity and personal... http://library.crossfit.com/premium/pdf/CFJ_Morrison_Fitness_4.pdf?e=1297122688&h=91f9c22045ec2cd965e00e6387adfcae Read more »