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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

  • Tuesday 11052013

    By Adam Murphy

      Workout of the Day Teams of Two: 10 rounds/ 30 min CAP (You go, partner goes) 10 C2B Pull ups 15 Wall Ball 10 Burpees Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 11042013

    By Adam Murphy

      Sport WOD Sport A. 10 AMRAP 3 power snatch (105w/155m scale to 85% max) 7(5)Dips then WOD B 10 EMOM Strength/Skill work: 1 Deadlift at 80% (concentrate on perfect form, stay at fixed weight unless form faulters) and 3 challenging HSPU Fitness WOD Fitness A 10 AMRAP 15 Box Jump 15 KB high pull […]

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  • Saturday 11022013

    By Adam Murphy

      Workout of the Day 15 muscle-ups (10 women) 30 toes to bar 30 box jumps (24″/20″) 15 cleans (165#/105#) 30 Oh lunge 30 pull-ups 15 thrusters (135#/95#) 30 KB swing 30 burpees Post your scores to the Whiteboard.

    CONTINUE READING
  • First Friday 11012013

    By Adam Murphy

    First Friday Choose your own: Benchmark Hero Girl! then Can’t Decide? Lactate Test 250m Row 15 KB Swings 25 Burpees 15 KB Swings 250m Row Post your scores to the Whiteboard.

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  • HAppy Halloween!!!

    By Adam Murphy

    Workout of the Day All Trick no Treat 5 rounds Roll two Dice after each 400m Run and perform the two exercises the dice reveal. 1 = 15 snatches (95/65) 2 = 15 thrusters (95/65) 3 = 20 burpees 4= 20 KB swing 5 = 25 Wallball 6 = 25 box jump For example, you […]

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  • Wednesday 10302013

    By Adam Murphy

      Workout of the Day 5rds 10 T2B 30 Double Unders 10 HSPU Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 10292013

    By Adam Murphy

      Sport WOD Teams of 3 Relay: 5 rds 10 UB Back Squat (125/185) 15 Burpees **1:3 Work Rest, Partner goes through entire rd before the next goes. Fitness WOD partner relay WOD: 10 Rds 10 burpee 10 KB swing Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 10282013

    By Adam Murphy

      Sport WOD WOD A. High hang clean hang, floor clean jerk Can’t drop weight, build heavy. then WOD B 3 rounds: 15 KB swing (53/70) 15 c2b pull-ups Fitness WOD 5rds 15 DB Thrusters 15 OH Lunge 30 ABMAT Post your scores to the Whiteboard.

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  • Saturday 10262013

    By Adam Murphy

      Sport WOD 4rds 10 Power Snacthes (115/75) 20 Push Ups 400m Run Fitness WOD 30min AMRAP Teams of 3 Rotate when runner returns P1=Max KB High Pull P2=Max Push Ups P3=400m Run w/medball Post your scores to the Whiteboard.

    CONTINUE READING
  • Friday 10252013

    By Adam Murphy

      Workout of the Day 24min Cap 30 Muscle Ups 90 Double Unders 150 Wall Balls MU Sub= Men-80/80 Pull Up/Dip Women-60/60 Post your scores to the Whiteboard.

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