Featured Workout: CoreFit WOD 28
Time to Complete 450 Calories
Time Cap 24 minutes
⭐️ 20/20 Russian Situps
⭐️ 30 Thrusters
⭐️ 40 Bosu Lateral Lunge
⭐️ 25/25 Bosu Runners
Paul's Thoughts
An absolute blast -> target time 20 minutes
Featured Workout: CrossFit WOD 20
For time, collect 160 Points:
⭐️ 10 Left Leg Russian 8# Medball Step-ups
⭐️ 10 Right Leg Russian 8# Medball Step-ups
⭐️ 1 Minute of 8# Medball Situps
⭐️ 26 Alternating 25# Kettlebell Swings
Points = number of reps on the medball situp. You have to complete all the other exercises (kettlebell swings and stepups as fast as possible.)
Paul's Thoughts
If you want to burn a ton of calories, but only have 20 minutes, this workout is a gem.
Featured Workout: CrossFit WOD 22
3 Rounds: 25 Minute Time Cap
⭐️ 4 Wall Walkers
⭐️ 12 Ring Rows
⭐️ 3 Deadlifts at 80% of One Rep Max
Paul's Thoughts
Compare this workout to the one two rows down. They are the same workout with scaling adjusted to Migdaris (who totally crushed this workout.)
Featured Workout: CoreFit WOD 19
4 Rounds: 15 Minute Time Cap
⭐️ 50 alternating swings
⭐️ As many unbroken TRX Pikes as possible
Paul's Thoughts
This workout flip-flops between core flexion and core extension while demanding strong control over your shoulders. Kelly sets the benchmark at 61 Pikes for women... what will your score be?
Featured Workout: CrossFit WOD 22
6 rounds for time of: Handstand Walks, 12ft; 4 Chest2Bar Banded; 4 Deadlifts 165/125. 14 Minutes, and 12 Seconds
Paul's Thoughts
Loved it! First CrossFit workout since being sick. Tip: the deadlift crushed my energy to do the handstand walk, every time. Always choose a scale to preserve the stimulus.
Want a Copy our Fitness Class Lesson Plans?
Download BTWB or subscribe to our workout newsletter.
CrossFit, Yoga Alignment, Yoga Flow, Powerlifting, Mobility, Olympic Lifting, etc.
Get Beyond the Whiteboard
Gym Code: SAND921
- View Workouts for the Whole Week
- View Your Personal Workouts (GSS Members)
- Track your Workout Progress and Gains
- Track food, Sleep, and Mobility
- View Previous Workouts and Past Performance
- Analyze Workout Program Balance
- Track Weight Loss and Muscle Gain
- Analyze your Performance on Varies Workouts
Featured Alexandria CrossFit Workouts
Jack
Complete as many rounds as possible in 20 mins of: 10 Push Press, 115/85 lbs 10 Kettlebell Swings, 1.5/1 pood 10 Box Jumps, 24/20
In Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Featured Mobility Tuneup Classes
Pelvis Stability and Control for Sciatica
Coach’s Choice: 1 arm TRX row, Archer pushups, Trx hip outs, Fat bell renegade rows, Knee sweeps, Bench side hip raise, Bosu side plank, Yogic bicycles, Lizard tails, L- hold and L crunches, Trx side rollout,Ghd dumbbell 1 arm situp
Best Selling Fitness Classes This Week
-
Fitness Classes
$59.00We offer Powerlifting Strength, CrossFit Conditioning, Beyond Stretch Mobility Classes, and Yoga Alignment Classes. We design our fitness classes so that they are safe for new members, but tough enough to challenge our long term members. Special attention is paid to fundamentals and quality of movement. Have a pre-existing injury? Just let your coach know. We can help you keep training, while you work on your recovery.
In stock
Signup -
Combo Memberships
$39.00With our Combo Memberships you get Group Fitness Classes, Open Gym, and Barbell Club. We offer strength classes, conditioning classes, and stretch based classes. For open gym, you’ll find a gym designed for CrossFit, Olympic lifting, & Powerlifting. We have top tier cardio gear like a Woodway Treadmill, Echo Biks, Concept 2 Rowers, Ski Ergs, and More. Come to Barbell Club to get some tips on improving your kettlebell swing, handstand walk, or barbell clean.
In stock
Signup -
Beyond Stretch: A Kinstretch Class
$59.00Train to move better. Based on FRC, Kinstretch, & MWOD, Beyond Stretch improves passive and active flexibility. Strengthen your end range of motion and control. Injuries frequently occur when you have passive mobility to get into a position, but not the strength and control to support that position. Beyond Stretch improves your balance and resistance to injury by targeting the muscles that your everyday activities cannot.
In stock
Signup -
CrossFit Classes Alexandria
$59.00CrossFit classes feature of blend of strength training and conditioning (weight loss) exercises. Our CrossFit class is perfect for beginners and intermediate level members. We will teach the techniques of CrossFit’s nine basic movements, and help you progress with increasing intensity.
In stock
Signup
