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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

  • Monday 01272014

    By Adam Murphy

      Sport WOD WOD a. Every. 90s x8 Flat footed clean pull/shrug 1 Full clean then CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Clean and jerk (135/95 lbs) 3 Toes-to-bar 6 Clean and jerk (135/95 lbs) 6 Toes-to-bar 9 Clean and jerk (135/95 […]

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  • Saturday 01252014

    By Adam Murphy

      Sport WOD 30 min amrap Partition as needed 80 lateral hand release burpees 60 Shoulder To Overhead (115/75) 40 front rack lunge Fitness WOD 30 min amrap 80 burpees 80 Slam ball 80 med ball lunges Post your scores to the Whiteboard.

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  • Friday 01242013

    By Adam Murphy

      Sport WOD WOD A. Every 90s x 8 Sets High Hang Power Snatch Hang Power Snatch then WOD B. 11 min AMRAP 6 T2B 12 Power Snatch (75/45) 24 Double Unders Fitness WOD Teams Of Three 20 min AMRAP P1-300m Row -Rotate After 300m- P2-KB Swing (53/35) P3-DB Strict Press (25/20) Score is total […]

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  • Thursday 01232014

    By Adam Murphy

      Workout of the Day Teams of Two 10 Rds Each 8 Pull Ups 12 Wall Ball 10 Box Jump Post your scores to the Whiteboard.

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  • Wednesday 01222014

    By Adam Murphy

      Sport WOD WOD A: 5:00 amrap hang cleans at 205/135 (Scaling levels every 10%) then 10 min cap 30 MU for time Emom 3 TNG DeadLift (315/215) Fitness WOD 6 Rds 15 Slam Balls 20 Air Squat 15 Lunges Post your scores to the Whiteboard.

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  • Tuesday 01212014

    By Adam Murphy

      Workout of the Day Every 10mins x 3sets 21-15-9 Thrusters (75/55) Burpee (To target or full arm extension at the top) **Score is slowest interval** Post your scores to the Whiteboard.

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  • Monday 01202014

    By Adam Murphy

      Sport WOD WOD A. 10 mins EVEN-10 UB OHS (Pick Your Own Weight) ODD-XX DU UB (Challenging #) then WOD B: 7:00 AMRAP 3,6,9,12,15… Power Snatch (115/75) C2B Pull Up Fitness WOD 20 min amrap 20 Kb swing 5 man makers 20 abmat Post your scores to the Whiteboard.

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  • Saturday 01182014

    By Adam Murphy

      Sport WOD 3 RFT 15 pullup 15 powerclean (115/75) 15 burpee 15 Shoulder To Overhead Fitness WOD 14 Rds 7 KBHP 7 Goblet Squat 7 Lunges **Every 5mins complete 15 Burpees** Post your scores to the Whiteboard.

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  • Friday 01172014

    By Adam Murphy

      Sport WOD 100 DU 10 Muscle Up 20 Squat Clean Thrusters 155/105 10 Muscle Up 100 DU Fitness WOD 25 Jumping Slam Ball Cash In 5 Rds 20 Pushups 20 DB Thrusters 25 Jumping Slam Ball Cash Out Post your scores to the Whiteboard.

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  • Thursday 01162014

    By Adam Murphy

      Workout of the Day Team Intervals: 30min CAP 9 rds: 9 T2B 9 KB Swing 9 Box Jump-overs Post your scores to the Whiteboard.

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