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  • 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

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Workouts'S ARCHIVE

  • Wednesday 10222013

    By Adam Murphy

      Sport WOD Deadlift Find your 3 rep max. 20 mins then WOD B: 7min AMRAP 7 Snacthes (115/75) 7 Lateral Burpees Fitness WOD 800m Run 7rds 14 KB Swings 14 Burpees 800m Run Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 10212013

    By Adam Murphy

      Workout of the Day HSPU 18-15-12-9-6-3-1 T2B 1-3-6-9-12-15-18 Post your scores to the Whiteboard.

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  • Saturday 10192013

    By Adam Murphy

      Workout of the Day 5rds 3 cleans 2 Front Squat 1 Shoulder-to-Overhead 10 Lateral Burpees 400m run **L1: 185/115 L2: 165/105 L3: 135/95 L4: scale as needed** Fitness WOD 4 rounds: 400 run 15 DB thruster 15 KB swing 15 burpee Post your scores to the Whiteboard.

    CONTINUE READING
  • Friday 10182013

    By Adam Murphy

      Workout of the Day “Cindy” As many rounds as possible in 20 min: 5 Pull-ups 10 Push-ups 15 Squats Post your scores to the Whiteboard.

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  • Thursday 10172013

    By Adam Murphy

      Sport WOD A. EMOM x 10 Snatch x 1 Build heavy then B. EMOM x 20 Odd: 1 snatch plus 2 OHS (start at 70-80% of (A), build if possible Even: XX KB Swing Score lowest interval so pick a tough but doable number. Fitness WOD Partner WOD: Teams of 2 20 min AMRAP […]

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  • Wednesday 10162013

    By Adam Murphy

      Workout of the Day 5rds 6-Double Dip MU 9-HSPU 12-Box Jump Post your scores to the Whiteboard.

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  • Tuesday 10152013

    By Adam Murphy

      Workout of the Day 30min TIme Cap Partner DT 5rds Each 12 DL 9 Hang Cleans 6 S2OH **Pick a weight you could go 3rds UB** Straight into 5rds(each) 20 WB Post your scores to the Whiteboard.

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  • Monday 10142013

    By Adam Murphy

      Workout of the Day Teams of Two Relay Style (Must Tag Partner) 5 rounds 10 pullup 10 burpee Then 5 rounds 10 t2b 30 DU **You go Partner goes** **Each Partner does 5rds of both Wods** Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 10122013

    By Adam Murphy

    Workout of the Day “Fight Gone Bad” Three rounds of: Wallball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push press, 75 pounds (Reps) Row (Calories) *In this workout you move from each of five stations after a minute. The clock does not reset or […]

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  • Friday 10112013

    By Adam Murphy

      Workout of the Day “Fran” 21-15-9 reps, for time: Thruster (95 lbs) Pull-ups Post your scores to the Whiteboard.

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