FREE TRIAL CLASS
  • 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

  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

Workouts'S ARCHIVE

  • Friday 07182014

    By Adam Murphy

      Workout of the Day WOD A: Set every 3mins Jerk 5-3-3-2-1-1-1 68%-73%-78%-83%-88%-93%-98%+ then WOD B: 9min cap 50/40 cals 30 Hspu 200 DU T1- RX T2- Modded # HSPU 100 DU T3- 50/40 Ring Push Up Sub for HSPU 4min Cut off on DU Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 07172014

    By Adam Murphy

      Workout of the Day WOD A Every 90s x8 Hang Squat Snatch + OHS then WOD b 3rds 400m Run 20 Box jump Overs 25 Pull ups Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 07162014

    By Adam Murphy

      Workout of the Day WOD: Every 3mins x4 10 Lateral Burpee 10 Push Press 10 Toe-To-Bar Rest 10mins Every 3mins x4 10 Lateral Burpee 10 Push Press 10 Toe-To-Bar T1- 115/75 Ttb T2- 95/65 K2e T3- 75/55 V sit up Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 07152014

    By Adam Murphy

      Workout of the Day WOD A: EMOM X7 8 UB Pull ups T1- Ctb T2- Cob T3- Ring row then WOD b: 5rds 5MU 20 Wall Ball 40 DU T1- RX T2- Modded MU # 25 DU T3- Dips 2:1 25 DU/ATT Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 07142014

    By Adam Murphy

      Workout of the Day WOD a Front squat Set every 3mins 5-5-5-5-5 Add 5-10# from 2wks ago then WOD B- Every 60s x10 Build heavy Hang Power clean x3 Start @~65% Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 07122014

    By Adam Murphy

      Workout of the Day 35min AMRAP teams of 2 Mile loop Teams are made by how you finish When you get in complete relay style 5rds (each) 7 Burpee box jump 10 Ctb pull up **if time go back for mile loop** T1- CTB T2- COB T3- Ring Row Post your scores to the […]

    CONTINUE READING
  • Friday 07112014

    By Adam Murphy

      Workout of the Day WOD A: Strict Press 12mins Build To a Heavy Single then WOD b- 6rds 200m run 5 S2OH 10 TTB 5 MU T1- TTB 185/125 MU T2- Lower volume of TTB 155/110 Lower volume MU T3- K2E 135/95 Hrpu T3- V sit up 95/65 Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 07102014

    By Adam Murphy

      Workout of the Day WOD a- Every 60s x10 Squat Clean + Power Clean Start @65% build heavy then WOD b- Dimel DeadLifts 3×15 UB Set every 4 mins 40% 1rm Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 07092014

    By Adam Murphy

      Workout of the Day WOD Every 5mins x9 20 Cal row 10 Push Press 10 Lat Burpee T1- 20/10 cal row 115/75 T2- 15/12 95/65 Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 07082014

    By Adam Murphy

      Workout of the Day WOD A- Emom x7 7 UB Pull Ups Tier 1- CTB Tier 2- Cob T3- Ring rows then WOD B Cash in 400m run 5rds 15 Wall Ball 15 OH Walking Lunge Cash out 400m run T1- UB wall ball 45/25 T2- Wall ball broken 25/15 Post your scores to […]

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