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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 03192014

    By Adam Murphy

      Sport WOD WOD A: 12 Mins Odd- 5 Thrusters (100/65) 5 HSPU Even- 5 TTB 5 Burpee To Target then WOD B: EMOM x8 3 Power Clean (Build Heavy) Fitness WOD 20 min AMRAP 20 KB Swing 20 Goblet Squat 20 Burpee Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 02182014

    By Adam Murphy

      Workout of the Day 30 min AMRAP 2 rounds Cindy (5 Pull Up, 10 Push Up, 15 Air Squat) 250 row 2 rounds Cindy 25 slamball 2 rounds Cindy 25 Anchored Sit Ups Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 03172014

    By Adam Murphy

      Sport WOD CrossFit Games Open Workout 14.3 Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 […]

    CONTINUE READING
  • Saturday 03152014

    By Adam Murphy

      Workout of the Day 30 Min AMRAP 800m Run 25 Burpee 25 Toe-To-Bar Post your scores to the Whiteboard.

    CONTINUE READING
  • Friday 03142014

    By Adam Murphy

      Workout of the Day CrossFit Games Open Workout 14.3 Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 […]

    CONTINUE READING
  • Thursday 03132014

    By Adam Murphy

      Sport WOD Rest Fitness WOD 5 rds 20 Kb swing 40 abmat sit ups 20 db thruster Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 03132014

    By Adam Murphy

      Workout of the Day Back Squat Find your 3 rep max. 15 Mins then WOD B. Row intervals 1:30 Work 1:00 Rest 1:30 Work Score is max meters Must Stay on Rower Post your scores to the Whiteboard.

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  • Tuesday 03112014

    By Adam Murphy

      Workout of the Day 25 min AMRAP 400m Run 15 Wall Ball 15 Box Jump 15 Burpee 15 T2B Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 03102014

    By Adam Murphy

      Sport WOD CrossFit Games Open Workout 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until […]

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  • Saturday 03082014

    By Adam Murphy

      Sport WOD Teams of Two. 50-40-30-20-10 reps for time of: BUrpees Power Cleans, 135/95 Fitness WOD Teams of Two. 50-40-30-20-10 reps for time of: BUrpees KB Swing SlamBall Post your scores to the Whiteboard.

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