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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

  • Thursday 08212014

    By Adam Murphy

      Workout of the Day WOD A- Every 2mins x9 Clean+squat clean thruster **must drop in between** then WOD B Deadlift % based of WM 60% x3 67.5% x3 72.5% x8 x3 Rest 115s between sets Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 08202014

    By Adam Murphy

      Workout of the Day WOD: Teams of 3 8rds (each) 20/15 Calorie row 6 Burpee Box Jump overs (20inch) 10 TTB P1- Starts on Rower and finishes on TTB then Tags P2 P2- Starts on TTB and finishes on rower then Tags P3 P3-Starts on the Rower and ends on TTB then tags P1 […]

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  • Tuesday 08192014

    By Adam Murphy

      Workout of the Day WOD A: Every 2min x8 Split Jerk 3-70% 2-80% 1-83% 1-86% 1-89% 1-92% 1-95% 1-95+% then WOD B: 15 mins Skill Work 4 Groups Group 1: Have Muscle Ups *Work Strict Muscle Ups* *Kipping Dips* Group 2: Don’t Have MU’s *MU Transitions* *Tabata False Grip Holds* *False Grip Hold + […]

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  • Monday 08182014

    By Adam Murphy

    Workout of the Day WOD A- Back Squat Set 1- 3 reps @ 75% Set 2- 2 reps @ 80% Set 3- 1 reps @ 85% Set 4- 3 rep @ 80% Set 5- 2 rep @ 85% Set 6- 1 rep @ 90% Set 7- 1 rep @ 95+% Set 8- 1 Rep @ […]

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  • Saturday 08162014

    By Adam Murphy

      Workout of the Day WOD A: 20mins Establish a session Max Squat Clean then WOD B: 30 Hang Squat Cleans for time EMOM 5 burpees **Start with 5 Burpees** T1- 155/110 T2- 135/95 T3- 115/75 Post your scores to the Whiteboard.

    CONTINUE READING
  • Friday 08152014

    By Adam Murphy

      Workout of the Day WOD A Set every 2:30mins Push Press 5-70% 3-80% 2-85% 1-90% 1-95% 1-95%+ then WOD B 4 Rds 10 S2OH 20 Pull Ups T1- 135/95 T2- 115/75 T3- 95/65 Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 08142014

    By Adam Murphy

      Workout of the Day WOD A EMOM x10 2 High Hang Snatch (Squat) ~65% and build heavy **Stabilize at the bottom for a 1 count before standing** then WOD B: Deadlift % based off New Working Max 5 Sets 65% x8 75s between sets Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 08132014

    By Adam Murphy

      Workout of the Day WOD: Teams of 3 10 rds each 250m row 8 Plate Burpees 30 Double Unders Relay style: P1 & P3 will begin at the rower, P2 will be down by the rope. P1- Will start on the Row and go through an entire round then tag P2 then P2-Will start […]

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  • Tuesday 08122014

    By Adam Murphy

      Workout of the Day WOD A-5 min AMRAP 400m Run 40 Wall Ball 30 KB Swing 20 TTB 10 Muscle Ups -3min Rest- Between Rds- then WOD B- 7min AMRAP 400m Run 40 Wall Ball 30 KB Swing 20 TTB 10 Muscle Ups then WOD C-For Time 400m Run 40 Wall Ball 30 KB […]

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  • Monday 08112014

    By Adam Murphy

      Workout Of The Day WOD A: 12 Mins Establish a heavy Single Clean & Jerk then WOD B: 25 min cap 1-2-3-4-5-6-7-8-9-10 10-9-8-7-6-5-4-3-2-1 Power Cleans Jerks **Choose Your Own Weight** Post your scores to the Whiteboard.

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