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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

  • Friday 01102014

    By Adam Murphy

      Workout of the Day 10min AMRAP 5 Lateral Burpee 10 Shoulder to Overhead 15 Box Jump Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 01092014

    By Adam Murphy

      Workout of the Day 5min 100 Double Unders AMRAP Muscle Ups -Rest 3mins- then 5mins 100 Double Unders AMRAP HSPU -Rest 3mins- then 5mins 100 Double Unders AMRAP C2B Pull Ups Rest 3mins- Post your scores to the Whiteboard.

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  • Wednesday 01082014

    By Adam Murphy

      Sport WOD A. 15:00 to establish max hang power clean x 5 then B. For time: 4×15 unbroken Deads, 225/155 – must be touch and go. This is for time, but don’t allow yourself to work with bad mechanics – be smart and take the time you need to get the reps and drill […]

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  • Tuesday 01072014

    By Adam Murphy

      Workout of the Day A. “Bergeron Beep Test” EMOM for as long as possible: 7 Thrusters, 75/55 7 Pull ups 7 Burpees Once you fall off pace you are done. Score as complete rounds plus reps. We guess to see scores from 5-10 rounds. If you know you won’t make 4 rounds consider scaling […]

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  • Monday 01062014

    By Adam Murphy

      Sport WOD A. 5:00 AMRAP Snatch 155m/105w (if load is too heavy scale to 75%1RM) then B. 5mu 10 OHS (115/75) 4 mu 8 OHS 3 mu 6 OHS 2 mu 4 OHS 1 mu 2 OHS Fitness WOD 18 min AMRAP 15 box jump 15 jumping Slamball 15 goblet squats Post your scores […]

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  • Saturday 01042014

    By Adam Murphy

      Workout of the Day 5 rds-1min Rest between Rds 1min AMRAP Burpees 1min AMRAP Cal Row 1min AMRAP Pull Ups 1min AMRAP Wall Ball Post your scores to the Whiteboard.

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  • First Friday 01032014

    By Adam Murphy

      First Friday Choose Your Own Benchmark/Hero/Girl WOD Can’t Decide? then CrossFit Games Open Workout 11.3 Complete as many rounds and reps as possible in 5 minutes of: Squat clean (165lb / 110lb) Jerk (165lb / 110lb) Post your scores to the Whiteboard.

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  • Thursday 01022014

    By Adam Murphy

      Workout of the Day Teams of two 7 Rds (each) 10 C2B Pull Ups 40 DU 10 Burpees Post your scores to the Whiteboard.

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  • Tuesday 12312013

    By Adam Murphy

      Workout of the Day 7min AMRAP 2 mu (sub Pull Ups) 4 burpee 4mu 8 burpee 6 mu 12 burpee……. Rest 5min 7min AMRAP 7 t2b 14 wallball Post your scores to the Whiteboard.

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  • Monday 12302013

    By Adam Murphy

      Sport WOD Wod a Every 90s x8 Pull to power-pause-hang squat clean(let bar travel back down from power) then Wod b 21-15-9 Front squats 135/95 Kb swing 70/53 Box jumps 30/24 Fitness WOD 40-30-20-10 Hr push up feet on plate Oh lunge **400m Run between sets: 40/40-400-30/30-400…….. Post your scores to the Whiteboard.

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