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

  • Saturday 05032014

    By Adam Murphy

      Workout of the Day “Abbate” For time: Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean and jerk, 21 reps Run 1 Mile Post your scores to the Whiteboard.

    CONTINUE READING
  • First Friday 05022014

    By Adam Murphy

      First Friday Choose your own Hero/Girl/Or Other Benchmark!! Can’t decide???????????? then “Nukes” 8 minutes to complete: 1-mile run 315-lb. deadlifts, max reps Then, 10 minutes to complete: 1-mile run 225-lb. power cleans, max reps Then, 12 minutes to complete: 1-mile run 135-lb. overhead squats, max reps Do not rest between rounds. Post run times […]

    CONTINUE READING
  • Thursday 05012014

    By Adam Murphy

      Workout of the Day “Karabel” 3 rounds of 50 WB, 10 snatch T1: 155/105 T2: 135/95 T3: 115/80 T4: 95/65 T5: KB Swings Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 04302014

    By Adam Murphy

      Workout of the Day For time: 20 Muscle Ups 30 HSPU 40 CTB Pull Ups 50 burpees T1- MU/HSPU/CTB Pull Ups/Burpees T2- MU=2:1 Dips HSPU=Wall Walks CTB=COB->Ring Rows Burpees Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 04292014

    By Adam Murphy

      Workout of the Day WOD A. Complete as many rounds and reps as possible in 4 minutes of: 500 meter row 10 Burpee Box Jump-Overs (24”/20”) 20 Toes-to-Bar 30 Shoulder to Overhead (115/75 lbs) 40 Kettlebell Swings (24/16 kg) 50 Double Unders Rest exactly 4 minutes, and then . . . then B. Complete […]

    CONTINUE READING
  • Monday 04282014

    By Adam Murphy

      Workout of the Day “King Kong” Three rounds for time of: 1 Deadlift (455 lbs) 2 Muscle-ups 3 Squat Cleans (250 lbs) 4 Handstand Push-ups Tier 1- Deadlift 455/315) Muscle Ups Cleans (250/175) HSPU T2- DL-90% Dips 4:1 Cleans 90% Wall Walks 1:1 T3- DL/Clean 80% T4- DL/Clean 70% Post your scores to the […]

    CONTINUE READING
  • Saturday 04262014

    By Adam Murphy

      Workout of the Day WOD A. every 90s x8 sets Hang Power Snatch +OHS Build heavy then WOD B 400m run 21-Squat Snatches (95/65) 21 burpees 15-Snatches 15 burpees 9-Snatches 9-Burpees T1- 95/65 T2- 75/55 T3- Kb Swing Post your scores to the Whiteboard.

    CONTINUE READING
  • Friday 04252014

    By Adam Murphy

      Workout of the Day Friday 5rds 20 Push press (95/65) 14 T2b 40 Double unders Rest 3mins between rds Tier 1- 95/65 T2- 75/55 T3- DB 35/25 T1- 14 TTB T2- 10 TTB T3- K2E T1- 40 DU T2- 25 DU T3- 10 Burpees (lateral) Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 04242014

    By Adam Murphy

      **NEW SCHEDULE STARTS MAY 5TH** Workout of the Day WOD A. Emom x12 High hang squat clean+ HH power clean Start light move heavy then WOD b: 8 min amrap 12 Squat cleans 6 Deficit HSPU T1-95/65 T2-75/55 T3- goblet squats T1-Defict HSPU (M-2x 45/W-1x 45) T2-HSPU T3-HSPU to Decreased ROM T4-3 Wall Walks […]

    CONTINUE READING
  • Wednesday 04232014

    By Adam Murphy

      Workout of the Day WOD a. 12 mins Tier 1- Butterfly or gymnastic CTB kip skill work Tier 2- Butterfly or Gymnastic kip work **Butterfly progression if you’re already pretty proficient at pull ups (10-15 UB)** then WOD b. 3rds 15 pull ups 600m run 30 lunges Post your scores to the Whiteboard.

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