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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

  • Wednesday 09182013

    By Adam Murphy

      Sport WOD WOD A: Back Squat x 5 every 3mins x 4 sets Record Average LOAD, so all 4 sets should be working sets then WOD B: 3 Snatches EMOM x 10 Goal is to use highest possible load over all 10 sets, preferably a set load. If you change weight during WOD (there […]

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  • Tuesday 09172013

    By Adam Murphy

      Workout of the Day WOD A: 14mins Every Even Minute Perform XX Muscle Ups (Sub Dips) Every Odd Minute Perform XX Double Unders then WOD B: 14mins Every Even Minute Perform XX HSPU Every Odd Minute Perform XX Pull Ups Record the least amount of reps you get in any interval (like a tabata), […]

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  • Monday 09162013

    By Adam Murphy

      Sport WOD WOD A: Clean 5-75% 3-80% 1-85% 5-80% 3-85% 1-90% then WOD B: 7mins 3 Clean & Jerk (135/95) 3 Wall Ball 6 CL&J 6 Wall Ball 9 CL&J 9 Wall Ball ……..Until time runs out. Fitness WOD 7mins 800m Run Max DB Thrusters 3mins Rest 7mins 800m Run Max Goblet Squat 3mins […]

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  • Saturday 09142013

    By Adam Murphy

      Sport WOD Front Squat 5-85% 3-90% 1-95% 5-90% 3-95% 1-100%+ then 15 Snatches @135/95 400m Run 15 Snatches 400m Run 15 Snatches 400m Run Fitness WOD A: 8min AMRAP 200m Run 15 DB Thrusters 10 HR Push Up 5 Burpee then Rest 3mins WOD B: 12min AMRAP 400m Run 15 HR Push Up 10 […]

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  • Friday 09132013

    By Adam Murphy

      Workout of the Day 5 Rounds 10 T2B 20 OH Lunge 30 Double Unders Post your scores to the Whiteboard.

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  • September 09122013

    By Adam Murphy

      Workout of the Day Teams of Two: Choose Nate or Cindy Nate: 2 MU, 4 HSPU, 8 KB Swing Cindy: 5 Pull Ups, 10 Push Ups, 15 Air Squats Partner 1: Runs Mile Loop Partner 2: AMRAP Cindy or Nate Until their Partner returns Switch Once Partner 2 Finishes the Mile Partner 1: 800m […]

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  • Wednesday 09112013

    By Adam Murphy

      Sport WOD WOD A: BS x 1 every 3mins x 4 sets Record Average LOAD so all 4 sets should be working sets then WOD B: 3 Cleans EMOM x 10 Goal is to use highest possible load over all 10 sets preferably a set load. If you change weight during WOD (there won’t […]

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  • Tuesday 09102013

    By Adam Murphy

      Workout of the Day WOD A: Complete as many rounds and reps as possible in 4 minutes of: 10 Handstand Push-Ups 15 Box Jumps (24″/20″ – open hips on box) 20 Shoulder to Overhead (155/105 lbs) 25 Pull-Ups 30 Double-Unders Rest exactly 4 minutes then WOD B: Complete as many rounds and reps as […]

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  • Monday 09092013

    By Adam Murphy

      Sport WOD WOD A. Power snatch: 5-75% 3-80% 1-85% then 5-80% 3-85% 1-90% then WOD B. 5 rounds for time: 5 Dead Lift 10 bar over burpee (185w, 275m) Fitness WOD 5min Running Clock 200m Run AMRAP 5-Burpees 10-Box Jump 5min Running Clock 200m Run AMRAP 5-KB Swing 10-KBHP 5min Running Clock 200m Run […]

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  • Saturday 09072013

    By Adam Murphy

        Sport WOD WOD A: Front Squat 5-80% 3-85% 1-90% 5-85% 3-90% 1-95% then WOD B: Every 90s 1 Clean and Jerk 10 Sets (Start at 70%) Fitness WOD 1 Mile Loop 5rds: 20 KB Swing 20 Goblet Squats 1 Mile Loop Post your scores to the Whiteboard.

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