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

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

Workouts'S ARCHIVE

  • Thursday 01232014

    By Adam Murphy

      Workout of the Day Teams of Two 10 Rds Each 8 Pull Ups 12 Wall Ball 10 Box Jump Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 01222014

    By Adam Murphy

      Sport WOD WOD A: 5:00 amrap hang cleans at 205/135 (Scaling levels every 10%) then 10 min cap 30 MU for time Emom 3 TNG DeadLift (315/215) Fitness WOD 6 Rds 15 Slam Balls 20 Air Squat 15 Lunges Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 01212014

    By Adam Murphy

      Workout of the Day Every 10mins x 3sets 21-15-9 Thrusters (75/55) Burpee (To target or full arm extension at the top) **Score is slowest interval** Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 01202014

    By Adam Murphy

      Sport WOD WOD A. 10 mins EVEN-10 UB OHS (Pick Your Own Weight) ODD-XX DU UB (Challenging #) then WOD B: 7:00 AMRAP 3,6,9,12,15… Power Snatch (115/75) C2B Pull Up Fitness WOD 20 min amrap 20 Kb swing 5 man makers 20 abmat Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 01182014

    By Adam Murphy

      Sport WOD 3 RFT 15 pullup 15 powerclean (115/75) 15 burpee 15 Shoulder To Overhead Fitness WOD 14 Rds 7 KBHP 7 Goblet Squat 7 Lunges **Every 5mins complete 15 Burpees** Post your scores to the Whiteboard.

    CONTINUE READING
  • Friday 01172014

    By Adam Murphy

      Sport WOD 100 DU 10 Muscle Up 20 Squat Clean Thrusters 155/105 10 Muscle Up 100 DU Fitness WOD 25 Jumping Slam Ball Cash In 5 Rds 20 Pushups 20 DB Thrusters 25 Jumping Slam Ball Cash Out Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 01162014

    By Adam Murphy

      Workout of the Day Team Intervals: 30min CAP 9 rds: 9 T2B 9 KB Swing 9 Box Jump-overs Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 01152014

    By Adam Murphy

      Workout of the Day WOD A: 10 Min cap 10 RFT 5UB C2B Pull ups ***Scale to 10x 3UB*** ***Scale to 30 for time*** then Wod B: 10min Cap 10 RFT 15 UB WB ***Scale to 10UB*** Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 01142014

    By Adam Murphy

      Sport WOD CrossFit Games Open Workout 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lb / 90lb) 10 Muscle-ups then WOD B: 5min Cap 10 RFT 30 UB Double Under Fitness WOD Teams of two 10 Rds- 10 OH Lunge 10 Plate Burpee […]

    CONTINUE READING
  • Monday 01132014

    By Adam Murphy

      Sport WOD Clean and Jerk Ladder 10:00 amrap 15 reps at 135/95 15 reps at 165/115 15 reps at 195/135 AMRAP at 225/155 Fitness WOD Fitness: 30min amrap 400m run 20 Kb swing 20 db thruster 400m run 25 25 400m run 30 30 Continue for 30mins Post your scores to the Whiteboard.

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