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

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Workouts'S ARCHIVE

  • Friday 04252014

    By Adam Murphy

      Workout of the Day Friday 5rds 20 Push press (95/65) 14 T2b 40 Double unders Rest 3mins between rds Tier 1- 95/65 T2- 75/55 T3- DB 35/25 T1- 14 TTB T2- 10 TTB T3- K2E T1- 40 DU T2- 25 DU T3- 10 Burpees (lateral) Post your scores to the Whiteboard.

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  • Thursday 04242014

    By Adam Murphy

      **NEW SCHEDULE STARTS MAY 5TH** Workout of the Day WOD A. Emom x12 High hang squat clean+ HH power clean Start light move heavy then WOD b: 8 min amrap 12 Squat cleans 6 Deficit HSPU T1-95/65 T2-75/55 T3- goblet squats T1-Defict HSPU (M-2x 45/W-1x 45) T2-HSPU T3-HSPU to Decreased ROM T4-3 Wall Walks […]

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  • Wednesday 04232014

    By Adam Murphy

      Workout of the Day WOD a. 12 mins Tier 1- Butterfly or gymnastic CTB kip skill work Tier 2- Butterfly or Gymnastic kip work **Butterfly progression if you’re already pretty proficient at pull ups (10-15 UB)** then WOD b. 3rds 15 pull ups 600m run 30 lunges Post your scores to the Whiteboard.

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  • Tuesday 04222014

    By Adam Murphy

      Workout of the Day Tuesday: 18mins WOD A: Tier 1- Fs x1 5-78% 3-83% 1-88% 5-83% 3-88% 1-93% Tier 2- 3-3-3-3-3 @80% then WOD b:12min 60s max calories on row Rest 3mins X3 Post your scores to the Whiteboard.

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  • Monday 04212014

    By Adam Murphy

      Workout of the Day Wod A. 3rds NFT 12 min cap Tier 1- 5-8 MU UB 6-12 alt pistols 50 UB DU Tier 2- 2-4 UB MU 2-6 alt pistols 35 UB DU Tier 3- 1-3 mu Assisted pistol work 25 UB DU Tier 4- MU transitions if you have strict dips 5 strict […]

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  • Saturday 04192014

    By Adam Murphy

      Workout of the Day WOD A. 18mins Split Jerk x1 (55% x5 60% x3 65% x3 70% x2 75% x2 80% x1 85% x1 90% x1) Tier 1 Must split Tier 2 Strict press same %% then “CTB Nicole” As many rounds as possible in 20 minutes of: Run 400 meters Max rep CTB […]

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  • Friday 04182014

    By Adam Murphy

      Workout of the Day WOD A: 12 mins TIer 1 3 UB Muscle ups x10 Sets Tier 2 12min AMRAP MUs Tier 3 75/50 Ring Push Ups then WOD B: 21-15-9 Front Squats Box Jumps Tier 1 135/95-30/24 Tier 2 115/75-24/20 Tier 3 95/64-20/20 Tier 4 Goblet Squats Post your scores to the Whiteboard.

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  • Thursday 04172014

    By Adam Murphy

      Workout of the Day Teams of two: 30 min CAP 8rds Each 8 Toe-To-Bar 8 Burpee 25 Double Unders then 50 HSPU as a team T1- TTB 25 DU T2- K2E 15 DU T3- Pit Pulls 15 DU/Att Post your scores to the Whiteboard.

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  • Wednesday 04162014

    By Adam Murphy

    *****UPDATE***** *****NEW CLASS SCHEDULE  Starting May 5th****** 0500-0555 0555-0650 0650-0745 0915-1010 1230-1325 1700-1755 1755-1850 1850-1945 Workout of the Day WOD A. EMOM X 12 1 High Hang Snatch + 1 Hang Snatch (start around 55% of 1rm and build heavy as technique allows) Tier 1- 1 High Hang + 1 Hang Snatch (Both Full) T2- […]

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  • Tuesday 04152014

    By Adam Murphy

      Workout of the Day WOD 1. Back Squat x 1 18mins 5-75% 3-80% 1-85% 5-80% 3-85% 1-90% Set every 3mins then WOD 2. 3rds 10 Burpee Box Jumps 400m Run Post your scores to the Whiteboard.

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