Join us for April in the Park on Saturday at 10am in Compton Park! This will take the place of the regular 9am Intro and 10am class at the gym.

The dryer for the towels is out until Friday. Please plan accordingly. We apologize for the inconvenience.

1) Spend 10 minutes working up to a heavy split jerk (from the rack)

2) Two Person Partner WOD:
6 min AMRAP of clean & jerk (135/95lbs). At the start of every minute beginning at 0:00, both partners complete 3 burpees

Partners use the same bar. Reps can be done in any combination the team chooses.

3) Two Person Partner WOD:
6 min AMRAP of 100m sprints (50m out and back). Only one partner at a time is working.

Endurance WOD:
(3 hours before or after Strength & Performance WOD)
Run: OFF
Tri: Swim – 3 x (50m + 100m + 200m) rest time it takes for each interval ( wear tshirt for drag)

Lance will be leading a long run on Friday at 5am from the Louisiana Athletic Club in Pineville (Myrtlewood Run). Its a great hilly run, about 6 miles. If you are able to join him, please email him at lance@alexandriacrossfit.com. Lance will modify the route for those not yet able to run 6 miles.