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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

  • Contact

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Workouts'S ARCHIVE

  • Saturday 10052013

    By Adam Murphy

      Sport WOD WOD A: Front Squat x5 Every 3mins x4Sets Record AVG then WOD B: 5 Rds 30 DU 6 Power Cleans (165/105) Fitness WOD 25 Min AMRAP 3 Rds 9 Burpees 9 KB HP 9 Box Jumps ***After 3rds*** 400m Run Post your scores to the Whiteboard.    

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  • First Friday 10042013

    By Adam Murphy

      Workout of the Day Choose Your Own Hero/Girl/Benchmark WOD Can’t Decide? “Helen” 3 rounds for time: 400 meter run 21 kettlebell swings (1.5 pood) 12 pull-ups Post your scores to the Whiteboard.

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  • Thursday 10032013

    By Adam Murphy

      Workout of the Day 7min Running clock 800m run Max HSPU then 7min Running clock 800m run Max Burpee Box Jump then 7min Running clock 800m run T2B then 7min Running clock 800m run Max HR Push Up Post your scores to the Whiteboard.

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  • WED 10022013

    By Adam Murphy

      Sport WOD 12min AMRAP 3 Snatches (165m/105w or Scale to 87% of 1rm) 15 Wallball Fitness WOD 21,18,15,12,9,6,3- DB Thruster ABMAT 3,6,9,12,15,18,21 KB Swing ABMAT Post your scores to the Whiteboard.

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  • October 10012013

    By Adam Murphy

      Workout of the Day 30-20-10 Pull Ups Push Press (95/65) Bar Over Burpees Post your scores to the Whiteboard.

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  • Monday 09302013

    By Adam Murphy

      Sport WOD WOD A. Every :90 x 8 sets 3-position Clean (Floor/Hang/High Hang) Starting @60% of max. Add 5-10# each set, nothing ugly. If you miss any reps, go down 5-10#. Do not return the weight to the ground between positions then WOD B. 3 rounds: 50 DU 5 MU 10 hang power clean […]

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  • Saturday 09282013

    By Adam Murphy

      Sport WOD 20 Mins Establish 1rm Thruster **From Floor** then SF Games WOD 3 Teams of Two EMOM 3 Power Snatches (135/95) **At the beginning of every minute teams will do 3 Power Snatches, starting the first minute.. With the remaining time during each minute, teams will have to complete “X” OHS. OHS # […]

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  • Friday 09272013

    By Adam Murphy

      Workout of the Day 4 Rds 400m Sprint 7 Burpee Box Jump 11 Chest-2-Bar Pull Ups -3Mins Rest between- Post your scores to the Whiteboard.

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  • Thursday 09262013

    By Adam Murphy

      Workout of the Day 3 person partner WOD: 20 min AMRAP P1: 200m RUN P2: T2B P3: HSPU Post your scores to the Whiteboard.

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  • Wednesday 09252013

    By Adam Murphy

      Sport WOD WOD A: 10:00 AMRAP: 3 power clean (145w/225m) (scale to 87%-90% PC max) 7(5)Dips then WOD B: Bring Sally up squat challenge 95m/65w Fitness WOD WOD A: 10:00 AMRAP 10 Box Jump 15 push-up then Bring Sally up squat challenge Fitness= Air Squat or add a link of chains Post your scores […]

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