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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

  • Tuesday 10142014

    By Adam Murphy

      Workout of the Day Wod A Every 90sx8 2 Strict hspu +4kipping hspu T1 Rx T2- 4 Kipping HSPU T3- $kipping MOD ROM T4- 1-3 Wall Walks then Wod B Opt tester 250 row 15 kb swing 25 burpees to plate 15 swing 250 row T1- 70/53 T2- 53/35 Post your scores to the […]

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  • Monday 10132014

    By Adam Murphy

      Workout of the Day Wod a Back squat Every 2:30 5-75% 3-80% 2-85% 2-88% 1-93% 1-93%+ 1-93%+ then WOD B: Isabel 30 Snatches For Time T1- 135/95 T2- 115/75 T3- 95/65 Post your scores to the Whiteboard.

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  • Saturday 10112014

    By Adam Murphy

      Workout of the Day Wod A: 20min build heavy 1 hang clean + 1 hang clean thruster then Wod b 1mile run Fran 21-15-9 800m run T1- 95/65 Rx Runs T2- 75/55 Mile/400 Post your scores to the Whiteboard.

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  • Friday 10102014

    By Adam Murphy

      Workout of the Day Teams of 3 10 rds each 200m row 8 push press 8 ttb P1- Row-PP-TTB P2-TTB-PP-Row P3- Row-PP-TTB T1- 95/65 TTB T2- 75/55 K2E T3- ABMAT 2:1 Post your scores to the Whiteboard.

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  • Thursday 10092014

    By Adam Murphy

      Workout of the Day Wod a Snatch Every 90s x8 2 position (high hang+knee) then WOD B: Deadlifts 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%xAMAP **Rest As Needed** Post your scores to the Whiteboard.

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  • Wednesday 10082014

    By Adam Murphy

      Workout of the Day Wod Every 8 mins x4 400m run 15 wall ball 10 c2b 5 burpee box jump 400m run Post your scores to the Whiteboard.

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  • Tuesday 10072014

    By Adam Murphy

      Workout of the Day Wod a: Push jerk Every 2:30 3@75% 3@77% 2@81% 2@84% 1@90% 1@94% 1@94%+ then Wod B Every 3min x5 24DU 12 kb swings 6 HSPU 2′ DEFICIT T1- 70/53 2′ Deficit T2- 53/35 Full ROM T3- Mod ROM T4- HR Push Ups 2:1 Post your scores to the Whiteboard.

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  • Monday 10062014

    By Adam Murphy

      Workout of the Day Wod a Every 2:30 Front squats 4@75% 4@78% 3@81% 3@84% 2@87% 2@90% then Wod b: 30 squat cleans Emom 5 lateral burpees T1 205/145 T2 185/125 T3 155/110 T4 95/65 Post your scores to the Whiteboard.

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  • Saturday 10042014

    By Adam Murphy

      Workout of the Day WOD A: Every 90s x10 Full Snatch x2 Build Heavy Reset after each attempt, No TNG then WOD B: 800m Run 2 Rds 8 Bar Over Burpees 8 Power Snatch 600m Run 2 Rds 8 Bar Over Burpees 8 Power Snatch 400m Run 2 Rds 8 Bar Over Burpees 8 […]

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  • First Friday 10032014

    By Adam Murphy

      Workout of the Day First Friday!! Pick Your Own Hero/Benchmark/Girl WOD!!!!! Social @7:07 Beverages provided! Can’t Decide?? then “Wyk” 5 rounds for time: 225-lb. front squats, 5 reps 15-foot rope climbs, 5 ascents Run 400 meters with a 45-lb. plate Post your scores to the Whiteboard.

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