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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

  • Friday 03282014

    By Adam Murphy

      Workout of the Day WORKOUT 14.5 MEN – includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN – includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS MEN – includes Masters Men 55+ 21-18-15-12-9-6-3 reps for time of: […]

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  • Thursday 03272014

    By Adam Murphy

      Workout of the Day 25 min AMRAP Teams of 3 **Rotate on the Row** P1-20/15 Cal Row P2-Box Jumps P3-Pull Ups **Score is reps x Completed Rows Post your scores to the Whiteboard.

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  • Wednesday 03262014

    By Adam Murphy

      Workout of the Day Back Squat Find your 3 rep max. 20 mins to establish heavy triple then Weighted Pull-up Find your 3 rep max. 15mins to establish a heavy triple Post your scores to the Whiteboard.

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  • Tuesday 03252014

    By Adam Murphy

      Workout of the Day 30min Cap-Teams of Two 10rds 10 Push press (115/75) 10 KB Swing 10 Burpee Post your scores to the Whiteboard.

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  • Monday 03242014

    By Adam Murphy

      Sport WOD CrossFit Games Open Workout 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters Women up to […]

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  • Saturday 03222014

    By Adam Murphy

      Workout of the Day Teams of Two 25 min AMRAP 1 Mile Loop 50 Chest-to-Bar Pull Ups 60 Shoulder-to-Overhead (115/75) 70 Bar Over Burpees **Run Together, can’t start reps until both partners are back in **Partition Reps as needed Post your scores to the Whiteboard.

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  • Friday 03212014

    By Adam Murphy

      Workout of the Day CrossFit Games Open Workout 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters Women […]

    CONTINUE READING
  • Friday 03212014

    By Adam Murphy

      Workout of the Day CrossFit Games Open Workout 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters Women […]

    CONTINUE READING
  • Thursday 03202014

    By Adam Murphy

      Workout of the Day 3 rounds: 400m run 30 Push Press (75/55) 20 front rack lunge Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 03192014

    By Adam Murphy

      Sport WOD WOD A: 12 Mins Odd- 5 Thrusters (100/65) 5 HSPU Even- 5 TTB 5 Burpee To Target then WOD B: EMOM x8 3 Power Clean (Build Heavy) Fitness WOD 20 min AMRAP 20 KB Swing 20 Goblet Squat 20 Burpee Post your scores to the Whiteboard.

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