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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

  • Tuesday 11122013

    By Adam Murphy

      Workout of the Day Teams of Two Partner Relay 30min Time Cap 10Rds 6 Burpee Box Jumps 12 Wall Balls 24 Double Unders **Partner 1 Does an entire round before partner 2 goes** Post your scores to the Whiteboard.

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  • Monday 11112013

    By Adam Murphy

      Sport WOD “Zimmerman” Complete as many rounds as possible in 25 minutes of: 11 Chest-to-bar pull-ups 2 Deadlifts, 315 pounds 10 Handstand push-ups Fitness WOD “Swindy” 25:00 amrap 6 pull-up 9 push-up 12 KB swing 15 squat Post your scores to the Whiteboard.

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  • WOD For Warriors

    By Adam Murphy

    RWB WOD For Warriors The WOD: “Armistice” Round 1: 11 minute AMRAP 200-meter sprint | 11 sit-ups | 11 air squats 200-meter sprint | 22 sit-ups | 22 air squats 200-meter sprint | 33 sit-ups | 33 air squats *add 11 to the sit-ups and air squats for each additional round 2-minute rest and reflection, […]

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  • Friday 11082013

    By Adam Murphy

      Workout of the Day A. 40 Pull Ups 30 Toes to bar 20 HSPU 10 Muscle Ups Rest 5 Min then B. 20 Pull Ups 15 toes to bar 10 HSPU 5 Muscle Ups Post your scores to the Whiteboard.

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  • Thursday 11072013

    By Adam Murphy

      Sport WOD 3 rounds 25 KB (70/53) 20 burpee 15 S2OH (155/105) Fitness WOD 21,18,15,12,9,6,3 DB thruster DB lunge Burpee Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 11062013

    By Adam Murphy

      Sport WOD 12:00 EMOM Odd: 6 Unbroken Front rack lunge Even: XX DU Fitness WOD 5rds 400m Run 20 KB Swing 20 Box Jump Post your scores to the Whiteboard.

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