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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

  • Tuesday 10212014

    By Adam Murphy

      Workout of the Day Wod A Every 2:30 Back squat 3@75% 3@80% 3@85% 3@80% 3@85% 3@90% then WOD B 3rds 10 Deadlift 15 Lateral Burpee 25 wall ball T1 275/185 T2 255/155 T3 225/135 Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 10202014

    By Adam Murphy

      Workout of the Day WOD A: Every 2mins x8 Clean+Hang Clean+Jerk Build Heavy then WOD B: 4rds 3 Curtis P’s (Power Clean+Lunge each leg+S2OH) 50 DU 15 Pull Ups T1- 155/105 50 DU COB T2- 135/95 30 DU Ring Row T3- 115/75 30 DU+ Attempts Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 10182014

    By Adam Murphy

      Workout of the Day WOD A: 20 Mins Establish Max Santch then WOD B: 20mins Establish Max Clean & Jerk Post your scores to the Whiteboard.

    CONTINUE READING
  • Friday 10172014

    By Adam Murphy

      Workout of the Day Wod 5rds 10 ohs 15 ttb 20 wall ball T1- 135/95 ttb T2- 115/75 K2E T3- 95/65 V Sit Ups Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 10162014

    By Adam Murphy

      Workout of the Day Wod A 25min Max Deadlift 3-75% 2-80% 1-85% 1-90% 1-93% 1-96% 1-PR Attempt then Wod b 10 sets of 30 UB DU 5min cap T1- RX T2- 5mins DU Skill Work Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 10152014

    By Adam Murphy

      Workout of the Day 40mins Teams of two 8rds each 7 hang power cleans 7 front squats 7 lateral burpees **Once completed 30 MU as a team T1- 115/75 MU T2- 95/65 2:1 dips Post your scores to the Whiteboard.

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  • 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 […]

    CONTINUE READING
  • 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.

    CONTINUE READING
  • 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.

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