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    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

  • Wednesday 10292014

    By Adam Murphy

      Workout of the Day Partner 30min AMRAP P1-Runs P2-Completes reps *Switch on run return 12 KB Swing 14 Box Jumps 16 Wall Ball T1- 70/53 24/20 T2- 53/35 Mod Box Height Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 10282014

    By Adam Murphy

      Workout of the Day Set every 2:30 x6 Front Squat 3@75% 3@80% 3@85% 3@80% 3@85% 3@90% then Wod B 4rds 10 lat burpee 12 FRL 6 muscle Up T1- 135/95 MU T2- 115/75 Mod Volume MU T3- 95/65 2:1 Dips Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 10272014

    By Adam Murphy

      Workout of the Day Wod A Set every 2:00 x7 Hang Snatch+OHS+Power Snatch Build heavy then Wod B 5 Rds 30 DU 10 OHS 10 TTB T1- 95/65 TTB T2- 75/55 K2E Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 10252014

    By Adam Murphy

      Workout of the Day WOD A: Build to a heavy Split Jerk 20mins then WOD B 3 Rds 10 S2OH 15 Pull Ups 10 Front Rack Lunge T1- 135/95 T2- 115/75 T3- 95/65 Post your scores to the Whiteboard.

    CONTINUE READING
  • Friday 10242014

    By Adam Murphy

      Workout of the Day Teams of two 8 Rds Each 8 Plate Burpee 30 Double Unders 8 KB Swing then Run 800m run (200m Relay style) T1- 70/53 T2- 53/35 Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 10232014

    By Adam Murphy

      Workout of the Day Wod A Emom x12 Evens 1full snatch Odds xx HSPU T1 85% Strict full Rom T2 80% Modified rom then Wod b 3 rds 400m run 4 squat snatches 4 Muscle Ups T1- 135/95 MU T2- 115/75 Dips 2:1 Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 10222014

    By Adam Murphy

      Workout of the Day WOD Every 4mins x6 20/15 Cal Row 10 Box Jump 10 TTB T1- 30/24 TTB T2- Mod Box K2E Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 10212014

    By Adam Murphy

      Workout of the Day Wod A Every 2:30 Back squat 3@75% 3@80% 3@85% 3@80% 3@85% 3@90% then WOD B 3rds 10 Deadlift 15 Lateral Burpee 25 wall ball T1 275/185 T2 255/155 T3 225/135 Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 10202014

    By Adam Murphy

      Workout of the Day WOD A: Every 2mins x8 Clean+Hang Clean+Jerk Build Heavy then WOD B: 4rds 3 Curtis P’s (Power Clean+Lunge each leg+S2OH) 50 DU 15 Pull Ups T1- 155/105 50 DU COB T2- 135/95 30 DU Ring Row T3- 115/75 30 DU+ Attempts Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 10182014

    By Adam Murphy

      Workout of the Day WOD A: 20 Mins Establish Max Santch then WOD B: 20mins Establish Max Clean & Jerk Post your scores to the Whiteboard.

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