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

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Workouts'S ARCHIVE

  • 25:00 AMRAP: [3 rounds of 5 burpee, 7 pull-up, 9 WB] followed by a 400m run Post your scores to the Whiteboard.

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  • Monday 09232013

    By Adam Murphy

      Sport WOD WOD A. Running clock every :90 x 8 sets 3-position snatch (Full, Hang, High Hang) starting @65-70% of max. Add 5-10# each set, nothing ugly. If you miss any reps, go down 5-10#. Do not return the weight to the ground between positions. then WOD B. 3 rounds 10 Deadlift (185/275) 50 […]

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  • Saturday 09212013

    By Adam Murphy

      Sport WOD 3rds 600m Run 10 Squat Cleans (165/105) 30 Push Ups Fitness WOD 1 mile Loop 5 rds 20 Air Squat 10 Burpee Box Jump 20 KB Swing 1 Mile Loop Post your scores to the Whiteboard.

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  • Workout of the Day 40 Pullups 30 S2OH (75w, 115m) 20 T2B 30 S2OH (75w, 115m) 40 Pullups Post your scores to the Whiteboard.

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  • Thursday 09192013

    By Adam Murphy

      Workout of the Day Partner Relay! Teams of Two Partner 1 does full round then Partner 2 25min Time Cap 10 Rds 10 Wall Ball 10 Box Jump 10 Burpee *Must tag your partner to switch* Post your scores to the Whiteboard.

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  • Wednesday 09182013

    By Adam Murphy

      Sport WOD WOD A: Back Squat x 5 every 3mins x 4 sets Record Average LOAD, so all 4 sets should be working sets then WOD B: 3 Snatches EMOM x 10 Goal is to use highest possible load over all 10 sets, preferably a set load. If you change weight during WOD (there […]

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  • Tuesday 09172013

    By Adam Murphy

      Workout of the Day WOD A: 14mins Every Even Minute Perform XX Muscle Ups (Sub Dips) Every Odd Minute Perform XX Double Unders then WOD B: 14mins Every Even Minute Perform XX HSPU Every Odd Minute Perform XX Pull Ups Record the least amount of reps you get in any interval (like a tabata), […]

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  • Monday 09162013

    By Adam Murphy

      Sport WOD WOD A: Clean 5-75% 3-80% 1-85% 5-80% 3-85% 1-90% then WOD B: 7mins 3 Clean & Jerk (135/95) 3 Wall Ball 6 CL&J 6 Wall Ball 9 CL&J 9 Wall Ball ……..Until time runs out. Fitness WOD 7mins 800m Run Max DB Thrusters 3mins Rest 7mins 800m Run Max Goblet Squat 3mins […]

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  • Saturday 09142013

    By Adam Murphy

      Sport WOD Front Squat 5-85% 3-90% 1-95% 5-90% 3-95% 1-100%+ then 15 Snatches @135/95 400m Run 15 Snatches 400m Run 15 Snatches 400m Run Fitness WOD A: 8min AMRAP 200m Run 15 DB Thrusters 10 HR Push Up 5 Burpee then Rest 3mins WOD B: 12min AMRAP 400m Run 15 HR Push Up 10 […]

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  • Friday 09132013

    By Adam Murphy

      Workout of the Day 5 Rounds 10 T2B 20 OH Lunge 30 Double Unders Post your scores to the Whiteboard.

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