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

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

Workouts'S ARCHIVE

  • Wednesday 12182013

    By Adam Murphy

        Sport WOD Wod A: Every 90s x8 Full clean + thruster Build heavy then Wod b: DL build to 85% Drop 10% rep out Fitness WOD 25 min AMRAP 15-DB thruster 10 jumping Slamball 5 man makers Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 12172013

    By Adam Murphy

      Workout of the Day Team intervals 30min cap 7 Rds each 10 T2B* 10 Burpees 10 wall ball 50 mu (as team) sub 100 pull ups *Pick Your Own T2B Level* 10-8-6 Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 12162013

    By Adam Murphy

      Sport WOD WOD A: EMOM x10 hang squat snatch x2 then Wod b: 3 Rds 15 OHS (115/85) 50 DU Fitness WOD 5rds 12 kb swing 12 box jump 12 goblet squats Post your scores to the Whiteboard.

    CONTINUE READING
  • Friday 12132013

    By Adam Murphy

      Workout of the Day WOD A: 3 Rds 20 wall ball 15 t2b Rest 5mins WOD B: 3 Rds 10 Burpees 5 Muscle Ups (dips 2:1 Dips) Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 12122013

    By Adam Murphy

      Sport WOD WOD A. EMOM x 10 Build heavy 2 high hang squat snatch then Wod B. Build up to 80% of DL Drop 10% and Rep out Fitness WOD 7 Rds 13 hr push ups 13 goblet squats 200m run Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 12112013

    By Adam Murphy

      Workout of the Day 30 min Cap 10 Rds each partner 10 Pull Ups 10 KB Swing (53/35) 10 Push Press (95/65) Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 12102013

    By Adam Murphy

      Sport WOD Wod A: EMOM x8 3 Cleans then Wod B: 15-12-9 Thrusters Burpee Box Jumps Fitness WOD 20 min AMRAP 20 DB thruster 20 Slamball 40 Abmat Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 12092013

    By Adam Murphy

      Workout of the Day 100 DU cash in 7 Rds 7 HSPU 7 c2b 7 front rack lunges 100 DU cash out Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 12072013

    By Adam Murphy

      Sport WOD Teams of Two 7 Rds 7 Snatch (115/75) 7 Lateral Burpees 7 Front Rack Lunges Fitness WOD 5 Rds 20 DB Thrusters 20 Slamball 20 ABMAT Situps Post your scores to the Whiteboard.

    CONTINUE READING
  • First Friday 12062013

    By Adam Murphy

      Cant Decide? First Friday “The Chief” Max rounds in 3 minutes of: 3 Power cleans (135 lb) 6 Push-ups 9 Squats Rest 1 minute then repeat, for a total of 5 cycles. OR Choose your own! Girl/Hero/Benchmark Post your scores to the Whiteboard.

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