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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 05062014

    By Adam Murphy

      Workout of the Day WOD A. Front Squats Every 3mins take a set 5-80% 3-85 1-90 5-85 3-90 1-95 then WOD B. Every 5:00 3 Sets for total time/set 9 Power Snatches 12 Box Jump (30/24) 15 Burpees T1- 115/75 T2- 95/65 T3- 75/55 T4- KB Swings Box Jumps T1- 30/24 T2- 24/20 T3- […]

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  • Monday 05052014

    By Adam Murphy

      NEW CLASS TIMES START TODAY!!!!!! 0500 0555 0650 0915 1230 1700 1755 1850   Workout of the Day Wod 1-15mins 3rds NFT T1- 5-8 MU 50 DU 1-3 leg less rope climb T2- 2-4 MU 40 DU 1-3 rope climbs T3- 1-3 MU 30 DU 5 strict pull ups T4- 5 dips @3010 tempo […]

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  • Saturday 05032014

    By Adam Murphy

      Workout of the Day “Abbate” For time: Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean and jerk, 21 reps Run 1 Mile Post your scores to the Whiteboard.

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  • First Friday 05022014

    By Adam Murphy

      First Friday Choose your own Hero/Girl/Or Other Benchmark!! Can’t decide???????????? then “Nukes” 8 minutes to complete: 1-mile run 315-lb. deadlifts, max reps Then, 10 minutes to complete: 1-mile run 225-lb. power cleans, max reps Then, 12 minutes to complete: 1-mile run 135-lb. overhead squats, max reps Do not rest between rounds. Post run times […]

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  • Thursday 05012014

    By Adam Murphy

      Workout of the Day “Karabel” 3 rounds of 50 WB, 10 snatch T1: 155/105 T2: 135/95 T3: 115/80 T4: 95/65 T5: KB Swings Post your scores to the Whiteboard.

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