There will be no yoga class this Wednesday but go ahead and arrange to be at the Endurance Class Thurs at 5am and/or the Mobility Class at 5:30pm on Thurs. 1) Hang Cleans (full squat) 5 x 3 reps rest 2 min between 2) Pull Ups with an eccentric load 3 rounds of: max pull ups, take Read more »

1) Back Squat 5 reps @ 75 - 80% 3 reps @ 85 - 90% 1 rep @ 90 - 95% 2) Complete as many rounds as possible in 8 minutes of 10 Kettlebell clean and jerk (24/16kg) 10 Lunge with kettlebell (24/16kg) Endurance WOD: (Run & Tri - off) Click here for the latest Lance's Geaux

Grab a partner and have some fun at the 10am class!! (we will partner you up in class if you don't have one prior) Persuade a friend to check out our free intro class at 9am! 10am WOD: 2 person teams complete the following for time: 400m sled pull 60 burpees 60 ground to overhead Read more »

View this important message regarding CFA Endurance Training. Expect a new informational video on endurance training each Monday. Email lance@alexandriacrossfit.com for more info or to get on the email list. 1) Front Squat 5 reps @ 75 - 80% 3 reps @ 85 - 90% 1 rep @ 90 - 95% 2) Snatch Deadlift 3 x 3

Check out one of many specialty classes today! 5am - Endurance Class at ASH 5:30am - Yoga for Athletes 5:30pm - Mobility Class (there is no regular 5:30pm class on Thursdays) 1) Snatch 5 x 2 reps rest 2 - 3 min between sets 2) 5 rounds, every 2 minutes complete 5 pull ups (strict). Pull ups should Read more »