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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

  • First Friday 01032014

    By Adam Murphy

      First Friday Choose Your Own Benchmark/Hero/Girl WOD Can’t Decide? then CrossFit Games Open Workout 11.3 Complete as many rounds and reps as possible in 5 minutes of: Squat clean (165lb / 110lb) Jerk (165lb / 110lb) Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 01022014

    By Adam Murphy

      Workout of the Day Teams of two 7 Rds (each) 10 C2B Pull Ups 40 DU 10 Burpees Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 12312013

    By Adam Murphy

      Workout of the Day 7min AMRAP 2 mu (sub Pull Ups) 4 burpee 4mu 8 burpee 6 mu 12 burpee……. Rest 5min 7min AMRAP 7 t2b 14 wallball Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 12302013

    By Adam Murphy

      Sport WOD Wod a Every 90s x8 Pull to power-pause-hang squat clean(let bar travel back down from power) then Wod b 21-15-9 Front squats 135/95 Kb swing 70/53 Box jumps 30/24 Fitness WOD 40-30-20-10 Hr push up feet on plate Oh lunge **400m Run between sets: 40/40-400-30/30-400…….. Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 12282013

    By Adam Murphy

      Sport WOD 5 Rds 20 Pull Ups 15 Push Press (115/75) 10 Front Rack Lunges Fitness WOD 5 Rds 20 DB Thruster 15 Box Jump 20 Jumping Lunges Post your scores to the Whiteboard.

    CONTINUE READING
  • Friday 12272013

    By Adam Murphy

      Sport WOD Sport A. Every 90s x8 Pause at knee/pull to power/ pause high hang snatch Build heavy across 8 sets then Wod B. 2008 Games WOD 5rds 5 DL 275/185 10 burpees Fitness WOD Partner WOD Teams of Two 10 rds each movement 10 SlamBall 10 Burpee EX: P1 does 10 Slamball then […]

    CONTINUE READING
  • Thursday 12262013

    By Adam Murphy

      Workout of the Day “Filthy Fifty” For Time: 50 Box Jumps 50 Jumping Pull-ups 50 Kettlebell Swings, 1 pood 50 Lunges 50 Knees to Elbows 50 Push Presses, 45 pounds 50 Hip Extensions 50 Wallball Shots, 20 pounds 50 Burpees 50 Double-Unders Post your scores to the Whiteboard.

    CONTINUE READING
  • Reindeer Games

    By Adam Murphy

      Reindeer Games teams of two 30 min AMRAP (Partition as needed) 10 burpee box jump 20 HSPU 30 wall ball 400m Run (Both Partners must run 50 pull ups Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 12232013

    By Adam Murphy

      Sport WOD Wod a EMOM x10 Pause at knee Clean Build heavy then Wod b 5rds 5 squat clean thrusters (155/105) 10 kb swings (70/53) 25 UB DU Fitness WOD 3 Rds 30 DB thruster 600m run Post your scores to the Whiteboard.

    CONTINUE READING
  • 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 […]

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