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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 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.

    CONTINUE READING
  • 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
  • Saturday 09062014

    By Adam Murphy

      Workout of the Day Snatch Find your 1 rep max. then “Isabel” 30 reps for time: Snatch (135 lbs) Post your scores to the Whiteboard.

    CONTINUE READING
  • First Friday 09052014

    By Adam Murphy

      Workout of the Day FIRST FRIDAY!!! Choose your Own Hero/Girl/Benchmark WOD Or Can’t Decide??? then Muscle-Up Biathlon For time: 400-meter run 18 muscle-ups 400-meter run 15 muscle-ups 400-meter run 12 muscle-ups *Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap. Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 09042014

    By Adam Murphy

      Workout of the Day WOD A Every 90s x8 Full clean +2 Hang power Clean then WOD B Deadlift % based off New WM 6 sets 70% x5 Rest 90s Between Sets ***Recalculate your WM! The formula last week should have read [(AMRAP-8) x5] + WM= New WM*** Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 09032014

    By Adam Murphy

      Workout of the Day Every 5min x8 30/20 cal row 15 kb swing 10 burpees T1- 70/53 T2- 53/35 Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 09022014

    By Adam Murphy

      Workout of the Day WOD A: Back squat x3 Every 2:30 3-70% 3-75% 3-80% 3-83% 3-86% 3-89% 3-91% then WOD b 3rds 10 Power snatches 10 box jumps T1- 135/95 30/24 T2- 115/75 Mod Box T3- 95/65 Mod Box Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 09012014

    By Adam Murphy

      Workout of the Day Teams of 2 Partition as needed One Partner working at a time 100 Plate Burpee 140 Pull Ups 200 Wall Ball 0:00 Run 200m as team 5:00 Run 400m 12:00 Run 600m 20:00 Run 800m 30:00 Run 1000m Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 08312014

    By Adam Murphy

      Workout of the Day Clean & Jerk Find your 1 rep max. 20 mins Power Clean then “Grace” 30 reps for time: Clean and Jerk (135 lbs) Post your scores to the Whiteboard.

    CONTINUE READING
  • Friday 08292014

    By Adam Murphy

      Workout of the Day WOD: 4 Rds 600m Run 25 Wall Ball 15 OH Lunge 10 Burpee Box Jumps T1- 45/25# 20inch Box T2- 25/15 Post your scores to the Whiteboard.

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