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

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Workouts'S ARCHIVE

  • Friday 12132013

    By Adam Murphy

      Workout of the Day WOD A: 3 Rds 20 wall ball 15 t2b Rest 5mins WOD B: 3 Rds 10 Burpees 5 Muscle Ups (dips 2:1 Dips) Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 12122013

    By Adam Murphy

      Sport WOD WOD A. EMOM x 10 Build heavy 2 high hang squat snatch then Wod B. Build up to 80% of DL Drop 10% and Rep out Fitness WOD 7 Rds 13 hr push ups 13 goblet squats 200m run Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 12112013

    By Adam Murphy

      Workout of the Day 30 min Cap 10 Rds each partner 10 Pull Ups 10 KB Swing (53/35) 10 Push Press (95/65) Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 12102013

    By Adam Murphy

      Sport WOD Wod A: EMOM x8 3 Cleans then Wod B: 15-12-9 Thrusters Burpee Box Jumps Fitness WOD 20 min AMRAP 20 DB thruster 20 Slamball 40 Abmat Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 12092013

    By Adam Murphy

      Workout of the Day 100 DU cash in 7 Rds 7 HSPU 7 c2b 7 front rack lunges 100 DU cash out Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 12072013

    By Adam Murphy

      Sport WOD Teams of Two 7 Rds 7 Snatch (115/75) 7 Lateral Burpees 7 Front Rack Lunges Fitness WOD 5 Rds 20 DB Thrusters 20 Slamball 20 ABMAT Situps Post your scores to the Whiteboard.

    CONTINUE READING
  • First Friday 12062013

    By Adam Murphy

      Cant Decide? First Friday “The Chief” Max rounds in 3 minutes of: 3 Power cleans (135 lb) 6 Push-ups 9 Squats Rest 1 minute then repeat, for a total of 5 cycles. OR Choose your own! Girl/Hero/Benchmark Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 12052013

    By Adam Murphy

      Workout of the Day WOD A: 3rds 7 MU (14 dips) 15 kb swings Rest 4 Mins then WOD B: 3 Rds 15 HSPU (2:1 strict press) 20 box jump (30/24) Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 12042013

    By Adam Murphy

      Sport WOD Clean Find your 1 rep max. 15 mins Full Clean (Squat) then WOD B: DeadLift Quickly work up to 75% x 1 rep, drop 10% and AMRAP Fitness WOD 3 Rds 50 ABMAT 800m Run 50 Air Squats Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 12032013

    By Adam Murphy

      Workout of the Day Every 3mins x10 sets 10 c2b 15 wall ball 10 burpee Record split times Levels 10-15-10 8-12-8 6-10-6 Post your scores to the Whiteboard.

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