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  • 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

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Workouts'S ARCHIVE

  • Monday 09012014

    By Adam Murphy

      Workout of the Day Teams of 2 Partition as needed One Partner working at a time 100 Plate Burpee 140 Pull Ups 200 Wall Ball 0:00 Run 200m as team 5:00 Run 400m 12:00 Run 600m 20:00 Run 800m 30:00 Run 1000m Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 08312014

    By Adam Murphy

      Workout of the Day Clean & Jerk Find your 1 rep max. 20 mins Power Clean then “Grace” 30 reps for time: Clean and Jerk (135 lbs) Post your scores to the Whiteboard.

    CONTINUE READING
  • Friday 08292014

    By Adam Murphy

      Workout of the Day WOD: 4 Rds 600m Run 25 Wall Ball 15 OH Lunge 10 Burpee Box Jumps T1- 45/25# 20inch Box T2- 25/15 Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 08282014

    By Adam Murphy

      Workout of the Day WOD A: EMOM x9 1 Hang Snatch + 1 Hang Power Snatch Start @~55% Build Heavy then WOD B DeadLift % based off WM 50% x5 60% x3 70% x2 75% x1 80% AMAP Rest as needed between **Adjust New WM by how many reps hit for the AMAP** [(Reps-standard) […]

    CONTINUE READING
  • Wednesday 08272014

    By Adam Murphy

      Workout of the Day WOD: Every 4mins x 8 20/15 Cal Row 8 Burpees 10 C2B Pull Ups T1- Rx T2- COB Pull Ups T3- Mod #’s T3- Ring Rows Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 08262014

    By Adam Murphy

      Workout of the Day WOD A: Push Jerk Every 2:30 Take a set 3-75% 2-80% 2-83% 1-85% 1-88% 1-91% 1-91+% then WOD B: Skill Session (Recess) 12 mins -Rope Climbs -Kipping Dips -Bar Muscle Ups then WOD C: 7min AMRAP 40 DU 7 HSPU T1- 40 DU 2inch Deficit HSPU T2- 25 DU Modded […]

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  • Monday 08252014

    By Adam Murphy

    Workout of the Day WOD A- Every 2:30min Front Squats 2-75% 2-80% 2-85% 2-88% 2-91% 2-94% 2-94+% then WOD B: 12min AMRAP 5 Hang Squat Cleans 8 TTB 11 Box Jumps T1- 165/115 TTB 24/20 T2- 145/105 K2E Modded Box T3- 135/95 V sit Ups Modded Box T4- 115/75 Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 08232014

    By Adam Murphy

      Workout of the Day WOD: 800m Run 10 Front Rack Lunge 20 Pull Up 25 Wall Ball 600m Run 10 Front Rack Lunge 20 Pull Up 25 Wall Ball 400m Run 10 Front Rack Lunge 20 Pull Up 25 Wall Ball T1- 155/110 COB T2- 135/95 Modded Pull T3- 115/75 Ring Row Post your […]

    CONTINUE READING
  • Friday 08222014

    By Adam Murphy

    Workout of the Day WOD A: 12 mins Weighted Pull Up x3 **Add Bodyweight** **Come to a dead hang every time** then WOD B: 12 Mins Strict Press x3 Build to a heavy triple then WOD C: 21-15-9 Push Press Lateral Burpee T1- 95/65 Lateral Burpee T2- 75/55 Burpee Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 08212014

    By Adam Murphy

      Workout of the Day WOD A- Every 2mins x9 Clean+squat clean thruster **must drop in between** then WOD B Deadlift % based of WM 60% x3 67.5% x3 72.5% x8 x3 Rest 115s between sets Post your scores to the Whiteboard.

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