FREE TRIAL CLASS
  • Opening Hours

    OPENING HOURS

    MONDAY -FRIDAY 

    0500-0555
    0555-0650
    0650-0745
    0915-1010
    1230-1325
    1700-1755
    1755-1850
    1850-1945 (not on Friday)

    SATURDAY: 0800 | 0900

    SUNDAY: CLOSED

  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

WORKOUT OF THE DAY

Thursday 10102013

By Adam MurphyNo comments yet

996858_698133643548207_1962196039_n

 

Sport WOD
BAck Squat Waves
5-@80%
3-85%
1-90%
5-85%
3-90%
1-95%
then
EMOM x10
2 Power cleans
Start @80% and build heavy (Record AVG)

Fitness WOD
Partner WOD
2 Rds
1,000m Row (250m relay)
100 Lunges (Partition as needed)
100 Box Jumps
100 Burpees

Post your scores to the Whiteboard.

Comments

comments

No Comments to "Thursday 10102013"

Comments

Comments

Forging Elite Fitness in Alexandria Since 2007
805 N. Royal St., Alexandria, VA 22314