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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

  • Saturday 12212013

    By Adam Murphy

      12 Days of X-Mas 12 Days of Christmas 1 200 Meter Row or run 2 Muscle-Ups 3 Thruster 4 Handstand Push-Ups 5 Burpee Box Jumps 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings 8 jumping slamball 9 Toes to Bar 10 Front rack lunge 11 HR push-up 12 Man Makers Complete these the same way as […]

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  • Friday 12202013

    By Adam Murphy

      Sport WOD 5 rds 6 TNG Power Snatch (115/75)**Pick weight to get UB 15 Box Jumps (30/24) 400m Run Rest 3mins Between Rds Fitness WOD 5 Rds 15 KB Swings 15 Box Jumps (30/24) 400m Run Rest 3mins Between Rds Post your scores to the Whiteboard.

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  • Thursday 12192013

    By Adam Murphy

      Workout of the Day Gymnastic strength- EMOM x30 (10 Sets each) 1-XX Strict Pull Up 2-XX Dips 3-XX Strict HSPU **Choose a challenging but repeatable number of reps** Post your scores to the Whiteboard.

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  • Wednesday 12182013

    By Adam Murphy

        Sport WOD Wod A: Every 90s x8 Full clean + thruster Build heavy then Wod b: DL build to 85% Drop 10% rep out Fitness WOD 25 min AMRAP 15-DB thruster 10 jumping Slamball 5 man makers Post your scores to the Whiteboard.

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  • Tuesday 12172013

    By Adam Murphy

      Workout of the Day Team intervals 30min cap 7 Rds each 10 T2B* 10 Burpees 10 wall ball 50 mu (as team) sub 100 pull ups *Pick Your Own T2B Level* 10-8-6 Post your scores to the Whiteboard.

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  • Monday 12162013

    By Adam Murphy

      Sport WOD WOD A: EMOM x10 hang squat snatch x2 then Wod b: 3 Rds 15 OHS (115/85) 50 DU Fitness WOD 5rds 12 kb swing 12 box jump 12 goblet squats Post your scores to the Whiteboard.

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  • Friday 12132013

    By Adam Murphy

      Workout of the Day WOD A: 3 Rds 20 wall ball 15 t2b Rest 5mins WOD B: 3 Rds 10 Burpees 5 Muscle Ups (dips 2:1 Dips) Post your scores to the Whiteboard.

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  • Thursday 12122013

    By Adam Murphy

      Sport WOD WOD A. EMOM x 10 Build heavy 2 high hang squat snatch then Wod B. Build up to 80% of DL Drop 10% and Rep out Fitness WOD 7 Rds 13 hr push ups 13 goblet squats 200m run Post your scores to the Whiteboard.

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  • Wednesday 12112013

    By Adam Murphy

      Workout of the Day 30 min Cap 10 Rds each partner 10 Pull Ups 10 KB Swing (53/35) 10 Push Press (95/65) Post your scores to the Whiteboard.

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  • Tuesday 12102013

    By Adam Murphy

      Sport WOD Wod A: EMOM x8 3 Cleans then Wod B: 15-12-9 Thrusters Burpee Box Jumps Fitness WOD 20 min AMRAP 20 DB thruster 20 Slamball 40 Abmat Post your scores to the Whiteboard.

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