FREE TRIAL CLASS
  • 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

  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

Workouts'S ARCHIVE

  • Thursday 07182013

    By Adam Murphy

      Workout of the Day 25 Min AMRAP 50 DU 10 T2B 10 KB Swing 10 HSPU

    CONTINUE READING
  • Wednesday 07172013

    By Adam Murphy

      Sport WOD WOD A: Back Squat x 4 Every 3min x 4 Sets then WOD B: Every 60s x10 Odd: 2x Clean DL to Halting Position EVEN: 1 Full Clean Fitness WOD 30 mins AMRAP Teams of 2 (Grab an item 15#+ ladies 20#+ Men, under 20# women OH hold, under 30# OH Hold […]

    CONTINUE READING
  • Tuesday 07162013

    By Adam Murphy

    Workout of the Day 5 Rds 5 Muscle Ups 15 Box Jumps 25 Wall Balls

    CONTINUE READING
  • Monday 07152013

    By Adam Murphy

      Workout of the Day 30 Snatches (135m/95w) 40 Pistol Squats 50 Plate Burpees

    CONTINUE READING
  • Saturday 07132013

    By Adam Murphy

    Sport WOD FS x 5 every 3:00 x 4 sets Record average load (all 4 sets should be working sets) No misses! Starting load should be at least 75-80% of 1RM then Quadzilla As many 1-5 unbroken hang squat clean ladders as you can in 10 min. (Do one then drop, 2 then drop, 3 […]

    CONTINUE READING
  • Friday 07122013

    By Adam Murphy

    Workout of the Day 5 Rds 5 C2B Pull Ups 10 HR Push Ups 15 Air Squat ***30 Shoulder to Overhead*** 5Rds 5 C2B Pull Ups 10 HR Push Ups 15 Air Squats ***LEVELS*** 155m/105w 135m/95w 115m/95w

    CONTINUE READING
  • Thursday 07112013

    By Adam Murphy

    Workout of the Day Partner WOD Running Clock 5mins x6 (3sets each) Odd Sets-Both Partners run 400m in remaining time Max T2B Even Sets-Both Partners run 400m in remaining time Max Muscle Ups  

    CONTINUE READING
  •   SPORT: WOD A. Back Squat x 5 every 3:00 x 4 sets, record average load (all 4 sets should be working sets), no misses! WOD B. EMOM x 10 MIN Odd min: mid thigh hang snatch x 1 Even min: Snatch from the floor x 1 Build heavy. Fitness: 25:00 AMRAP 400m run, 200m […]

    CONTINUE READING
  • Tuesday 07082013

    By Adam Murphy

    Workout of the Day WOD A: Every 2:30 x 6 (3 each) Odd max c2b pull-ups Even max HSPU then WOD B: 8min AMRAP XX DU cash-in 12 Wall Balls 8 Burpees **DU Levels** 1-150 2-100 3-70

    CONTINUE READING
  • Monday 07082013

    By Adam Murphy

    Sport WOD WOD A: In 12:00 quickly build to a heavy yet fast 3 Rep tng sqcl thruster Compare to: http://crossfitoldtown.com/monday-04292013/ then “DT” 5 rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Fitness WOD Partner wod-Teams of Two Must hold medball […]

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