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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 01222014

    By Adam Murphy

      Sport WOD WOD A: 5:00 amrap hang cleans at 205/135 (Scaling levels every 10%) then 10 min cap 30 MU for time Emom 3 TNG DeadLift (315/215) Fitness WOD 6 Rds 15 Slam Balls 20 Air Squat 15 Lunges Post your scores to the Whiteboard.

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  • Tuesday 01212014

    By Adam Murphy

      Workout of the Day Every 10mins x 3sets 21-15-9 Thrusters (75/55) Burpee (To target or full arm extension at the top) **Score is slowest interval** Post your scores to the Whiteboard.

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  • Monday 01202014

    By Adam Murphy

      Sport WOD WOD A. 10 mins EVEN-10 UB OHS (Pick Your Own Weight) ODD-XX DU UB (Challenging #) then WOD B: 7:00 AMRAP 3,6,9,12,15… Power Snatch (115/75) C2B Pull Up Fitness WOD 20 min amrap 20 Kb swing 5 man makers 20 abmat Post your scores to the Whiteboard.

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  • Saturday 01182014

    By Adam Murphy

      Sport WOD 3 RFT 15 pullup 15 powerclean (115/75) 15 burpee 15 Shoulder To Overhead Fitness WOD 14 Rds 7 KBHP 7 Goblet Squat 7 Lunges **Every 5mins complete 15 Burpees** Post your scores to the Whiteboard.

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  • Friday 01172014

    By Adam Murphy

      Sport WOD 100 DU 10 Muscle Up 20 Squat Clean Thrusters 155/105 10 Muscle Up 100 DU Fitness WOD 25 Jumping Slam Ball Cash In 5 Rds 20 Pushups 20 DB Thrusters 25 Jumping Slam Ball Cash Out Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 01162014

    By Adam Murphy

      Workout of the Day Team Intervals: 30min CAP 9 rds: 9 T2B 9 KB Swing 9 Box Jump-overs Post your scores to the Whiteboard.

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  • Wednesday 01152014

    By Adam Murphy

      Workout of the Day WOD A: 10 Min cap 10 RFT 5UB C2B Pull ups ***Scale to 10x 3UB*** ***Scale to 30 for time*** then Wod B: 10min Cap 10 RFT 15 UB WB ***Scale to 10UB*** Post your scores to the Whiteboard.

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  • Tuesday 01142014

    By Adam Murphy

      Sport WOD CrossFit Games Open Workout 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lb / 90lb) 10 Muscle-ups then WOD B: 5min Cap 10 RFT 30 UB Double Under Fitness WOD Teams of two 10 Rds- 10 OH Lunge 10 Plate Burpee […]

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  • Monday 01132014

    By Adam Murphy

      Sport WOD Clean and Jerk Ladder 10:00 amrap 15 reps at 135/95 15 reps at 165/115 15 reps at 195/135 AMRAP at 225/155 Fitness WOD Fitness: 30min amrap 400m run 20 Kb swing 20 db thruster 400m run 25 25 400m run 30 30 Continue for 30mins Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 01112014

    By Adam Murphy

      Sport WOD 30 Min AMRAP Teams of Two Partition as needed 60 Snatches (Must switch after 5) 95/65 70 Front Rack Lunges (Must switch after 10) 95/65 80 T2B (Must Switch after 8) Fitness WOD 30 Min AMRAP Teams of Two Partition as needed 40 Slamball 40 KB Swing (53/35) 40 Lunges ***Must hold […]

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