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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 09302013

    By Adam Murphy

      Sport WOD WOD A. Every :90 x 8 sets 3-position Clean (Floor/Hang/High Hang) Starting @60% of max. Add 5-10# each set, nothing ugly. If you miss any reps, go down 5-10#. Do not return the weight to the ground between positions then WOD B. 3 rounds: 50 DU 5 MU 10 hang power clean […]

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  • Saturday 09282013

    By Adam Murphy

      Sport WOD 20 Mins Establish 1rm Thruster **From Floor** then SF Games WOD 3 Teams of Two EMOM 3 Power Snatches (135/95) **At the beginning of every minute teams will do 3 Power Snatches, starting the first minute.. With the remaining time during each minute, teams will have to complete “X” OHS. OHS # […]

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  • Friday 09272013

    By Adam Murphy

      Workout of the Day 4 Rds 400m Sprint 7 Burpee Box Jump 11 Chest-2-Bar Pull Ups -3Mins Rest between- Post your scores to the Whiteboard.

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  • Thursday 09262013

    By Adam Murphy

      Workout of the Day 3 person partner WOD: 20 min AMRAP P1: 200m RUN P2: T2B P3: HSPU Post your scores to the Whiteboard.

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  • Wednesday 09252013

    By Adam Murphy

      Sport WOD WOD A: 10:00 AMRAP: 3 power clean (145w/225m) (scale to 87%-90% PC max) 7(5)Dips then WOD B: Bring Sally up squat challenge 95m/65w Fitness WOD WOD A: 10:00 AMRAP 10 Box Jump 15 push-up then Bring Sally up squat challenge Fitness= Air Squat or add a link of chains Post your scores […]

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  • 25:00 AMRAP: [3 rounds of 5 burpee, 7 pull-up, 9 WB] followed by a 400m run Post your scores to the Whiteboard.

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  • Monday 09232013

    By Adam Murphy

      Sport WOD WOD A. Running clock every :90 x 8 sets 3-position snatch (Full, Hang, High Hang) starting @65-70% of max. Add 5-10# each set, nothing ugly. If you miss any reps, go down 5-10#. Do not return the weight to the ground between positions. then WOD B. 3 rounds 10 Deadlift (185/275) 50 […]

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  • Saturday 09212013

    By Adam Murphy

      Sport WOD 3rds 600m Run 10 Squat Cleans (165/105) 30 Push Ups Fitness WOD 1 mile Loop 5 rds 20 Air Squat 10 Burpee Box Jump 20 KB Swing 1 Mile Loop Post your scores to the Whiteboard.

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  • Workout of the Day 40 Pullups 30 S2OH (75w, 115m) 20 T2B 30 S2OH (75w, 115m) 40 Pullups Post your scores to the Whiteboard.

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  • Thursday 09192013

    By Adam Murphy

      Workout of the Day Partner Relay! Teams of Two Partner 1 does full round then Partner 2 25min Time Cap 10 Rds 10 Wall Ball 10 Box Jump 10 Burpee *Must tag your partner to switch* Post your scores to the Whiteboard.

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