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    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

  • Thursday 09182014

    By Adam Murphy

      Workout of the Day Wod A Every 90s Hang clean Build to a heavy single then WOD B Deadlift % based off WM 50% x5 60% x3 70% x2 75% x1 80% x1 85% AMAP **Adjust New WM by how many reps hit for the AMAP** [(Reps-standard) x5] + Working Max= New WM Post […]

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  • Wednesday 09172014

    By Adam Murphy

      Workout of the Day 10 rds each Teams of two 12 wall ball 9 pull up 6 box jump (30/24) T1- Rx T2- Mod #’s Mod Box Post your scores to the Whiteboard.

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  • Tuesday 09162014

    By Adam Murphy

      Workout of the Day WOD A 12 mins Strict press 3x ME UB 95/65 75/55 then Wod B 100 Double Unders 40 burpees 30 kb swing 70/53 20 hspu 10 muscle up 100 du T1- RX T2- 50 DU 53/35 2:1 HR Push Ups 2:1 False Grip Ring Rows Post your scores to the […]

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  • Monday 09152014

    By Adam Murphy

      Workout of the Day WOD A: Every 2:30 do a set Back Squat 3-75% 3-80 2-83 2-86 2-89 1-93 1-96+ then Wod b: Every 3min x 5 6 Snatches 10 TTB T1- 135/95 T2- 115/75 T3- 95/65 Post your scores to the Whiteboard.

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  • Saturday 09132014

    By Adam Murphy

      Workout of the Day WOD A 20min Build heavy Full clean + 2 Front Squat + jerk then WOD B: 4rds 400m run 10 thrusters 10box jump T1- 95/65 24/20 T2- 75/55 Modded Post your scores to the Whiteboard.

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  • Friday 09122014

    By Adam Murphy

      Workout of the Day WOD 5rds 400m run 4 MU 10 HSPU 15 TTB T1- Rx T2- 2 MU 5 HSPU 7 TTB T3- 2:1 Pull Ups 2:1 HR Push Ups 2:1 ABMAT Post your scores to the Whiteboard.

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  • Thursday 09112014

    By Adam Murphy

      Workout of the Day WOD A Every 90s x8 Hang Power snatch+Hang snatch+full snatch Build heavy then WOD B Deadlift % Based off WM 65% x2 72.5% x2 4 sets 77.5% x5 Rest 2mins Between Post your scores to the Whiteboard.

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  • Wednesday 09102014

    By Adam Murphy

      Workout of the Day WOD Teams of 3 10rds each 200m row 5 Burpee box jump 8 push press P1-row-BBJ-pp P2-pp-BBJ-row P3-row-BBJ-pp 95/75 20 inch box Post your scores to the Whiteboard.

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  • Tuesday 09092014

    By Adam Murphy

      Workout of the Day WOD A: Set every 2:30 Front Squat 3-70% 3-75% 3-78% 3-81% 3-84% 3-87% 3-90% then WOD B: 5 rds 200m run 5 cleans T1- 225/155 T2- 205/135 T3- 185/115 T4- 155/105 T5- 135/95 Post your scores to the Whiteboard.

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  • Monday 09082014

    By Adam Murphy

      Workout of the Day WOD A Set every 2min Push Press 2-70% 2-75% 2-80% 2-83% 2-86% 2-89% 2-91% then WOD B: 9min AMRAP 40 Double Unders 9 C2B Pull Ups T1- RX T2- 30 DU COB T3- 30/Att Ring Row Post your scores to the Whiteboard.

    CONTINUE READING
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805 N. Royal St., Alexandria, VA 22314