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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

  • Saturday 12062014

    By Adam Murphy

      Workout of the Day WOD A: 15mins Establish Heavy Power Clean then WOD B: 5rds 3 Curtis P (Power Clean-Lunge-Lunge-S2OH) 10 Box Jumps 15 TTB T1- 155/105 30/24 TTB T2- 135/95 24/20 K2E Post your scores to the Whiteboard.

    CONTINUE READING
  • First Friday 12052014

    By Adam Murphy

      Workout of the Day Choose your own Girl Hero or Benchmark then Can’t Decide? Superfit WOD 1 40 Burpees 30 Dead Lifts 20 T2B 10 Squat Cleans T1- 185/125 Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 12042014

    By Adam Murphy

      Workout of the Day WOD A: Every 90s X8 Power Snatch Hang Power Snatch *Build Heavy then WOD B: Strict Press 50%x5 60%x3 70%x2 75%x1 80%xAMAP Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 12032014

    By Adam Murphy

      Workout of the Day WOD: Teams Of Two MAx Reps Combined 5min Running CLock 400m Run Max TTB P1-TTB P2-Hold from Bar 5:00 400m Run Max HSPU P1-HSPU P2-OH Plate Hold (45/25) 5:00 400m Run Max Muscle Ups P1-Muscle Ups P2-KB Hold 70/53 (each Hand) 3:00 Run 200m Max TTB 3:00 Run 200m Max […]

    CONTINUE READING
  • Tuesday 12022014

    By Adam Murphy

      Workout of the Day WOD A: Back Squat Set Every 2:30 5-65% 3-75% 2-85% 1-90% 1-94% 1-94%+ 1-94%+ then WOD B: 12min AMRAP 10 Push Press 12 Lat Burpee 14 Wall Ball T1- 115/75 T2- 95/65 Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 12012014

    By Adam Murphy

      Workout of the Day WOD A: Every 60s x8 Power Clean + Hang Power Clean Build Heavy then WOD B: 7 Rds 7 Power Cleans 10 Pull Ups 7 Box Jumps T1- 155/105 24/20 T2- 135/95 MOD Box T3- 115/75 Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 11292014

    By Adam Murphy

      Workout of the Day WOD A: 15mins Hang Snatch x1 then WOD B: Every 4mins Run 400m 5 Rds 10 Power Snatches 10 Burpee Box Jumps T1- 95/65 24/20 T2- 75/55 Mod Box Post your scores to the Whiteboard.

    CONTINUE READING
  • Friday 11282014

    By Adam Murphy

      Workout of the Day WOD A: Jugg Strict Press 60%x3, 67.5%x3, 3 sets 72.5%x8 then WOD B: 5rds 400m run 2rds 5 Clapping Push Ups 10 Pull Ups 15 Air Squats Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 11262014

    By Adam Murphy

      Workout of the Day Teams Of Three 12/10 Calorie Row 6 Lateral Burpee 6 Front Rack Lunge Then as a team Complete: 90 Pull Ups (Must Switch every 10) T1- 135/95 CTB T2- 115/75 COB T3- 95/65 Ring Row Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 11252014

    By Adam Murphy

      Workout of the Day WOD A: Front Squats Every 2:30 3-79% 3-84% 3-89% 3-84% 3-89% 3-94% then WOD B: Every 3min x5 15 Wall Ball 15 KB Swing 10 Box Jump T1- 70/53 30/24 T2- 53/35 24/20 Post your scores to the Whiteboard.

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