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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

  • Friday 07262013

    By Adam Murphy

      Workout of the Day Every 1:30 x 10rounds (thats 5 each) ODD-5 UB Strict press EVEN-5 UB Weighted pullups. Alll sets should be working sets, record average load in both.

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  • Thursday 07252013

    By Adam Murphy

      Workout of the Day Partner WOD: 2 people partitioning the work. Each person must complete a rep before switching. Once an athlete breaks teams must switch who is doing work. 30 min AMRAP 20 Muscle Up 30 Burpees 40 Wall Balls 50 ABMAT

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  • Wednesday 07242013

    By Adam Murphy

      Sport WOD WOD A Back Squat x3 every 3mins x 4 sets then WOD B EMOM x 10 MIN Odd min: High hang snatch x 1 Even min: Snatch from the floor x 1 Build heavy. Fitness WOD 25min AMRAP 250m Row 20 Box Jump 15 DB Push Press 20 OH Lunges

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  • Tuesday 07232013

    By Adam Murphy

      Workout of the Day WOD A: EMOM x10 3-5 Challenging HSPU then WOD B: Flight Simulator Unbroken Double unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Must stop between sets and must be unbroken before moving to the next set

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  • Monday 07222013

    By Adam Murphy

      Workout of the Day Every 3:30min 6 Squat Cleans 12 Chest-2-Bar pull up 5rds Levels 1: 185/125 2: 155/105 3: 135/95 Fitness WOD 6 Rds 12 KB Swing 12 HR Push Ups 12 Goblet Squat

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  • Saturday 07202013

    By Adam Murphy

      Sport WOD WOD A: Front Squat 3- 65% 2-75% 1-85% 3-75% 2-85% 1-90%+ then WOD B: Every 90s x7 1 Pause at knee squat clean+ 1 Hang Squat Clean + 1 Full Squat Clean Fitness WOD 30 Min Cap 400m Run 20 Burpee Box Jumps 40 ABMAT Sit Ups 20 DB Thrusters 800m Run […]

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  • Friday 07192013

    By Adam Murphy

      Workout of the Day 8 Sets 4 Each: Every 2:30 x 4 ODD max UnBroken C2B pull-ups (don’t game the pullups, go for a PR and all out each set) Even: Max UnBroken PP @135/95

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  • Thursday 07182013

    By Adam Murphy

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

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  • 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 […]

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  • Tuesday 07162013

    By Adam Murphy

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

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805 N. Royal St., Alexandria, VA 22314