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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

  • Wednesday 04302014

    By Adam Murphy

      Workout of the Day For time: 20 Muscle Ups 30 HSPU 40 CTB Pull Ups 50 burpees T1- MU/HSPU/CTB Pull Ups/Burpees T2- MU=2:1 Dips HSPU=Wall Walks CTB=COB->Ring Rows Burpees Post your scores to the Whiteboard.

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  • Tuesday 04292014

    By Adam Murphy

      Workout of the Day WOD A. Complete as many rounds and reps as possible in 4 minutes of: 500 meter row 10 Burpee Box Jump-Overs (24”/20”) 20 Toes-to-Bar 30 Shoulder to Overhead (115/75 lbs) 40 Kettlebell Swings (24/16 kg) 50 Double Unders Rest exactly 4 minutes, and then . . . then B. Complete […]

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  • Monday 04282014

    By Adam Murphy

      Workout of the Day “King Kong” Three rounds for time of: 1 Deadlift (455 lbs) 2 Muscle-ups 3 Squat Cleans (250 lbs) 4 Handstand Push-ups Tier 1- Deadlift 455/315) Muscle Ups Cleans (250/175) HSPU T2- DL-90% Dips 4:1 Cleans 90% Wall Walks 1:1 T3- DL/Clean 80% T4- DL/Clean 70% Post your scores to the […]

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  • Saturday 04262014

    By Adam Murphy

      Workout of the Day WOD A. every 90s x8 sets Hang Power Snatch +OHS Build heavy then WOD B 400m run 21-Squat Snatches (95/65) 21 burpees 15-Snatches 15 burpees 9-Snatches 9-Burpees T1- 95/65 T2- 75/55 T3- Kb Swing Post your scores to the Whiteboard.

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  • 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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805 N. Royal St., Alexandria, VA 22314