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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

  • Tuesday 07292014

    By Adam Murphy

      Workout of the Day WOD a- Every :45s x7 sets UB Pull-ups T1- 7 CTB T2- 7 COB T3- 3-7 COB T4- 7 Ring Rows then WOD B- 50 cal row 40kb swings (70/53) 30 HSPU 20 Burpee box jumps (30/24) 10 Muscle Ups T1- Rx T2- 53/35 Modded hs 2:1 dips 24/20 Post […]

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  • Monday 07282014

    By Adam Murphy

      Workout of the Day WOD A: WOD A Every 3mins take a set Front Squat 5-3-3-2-1-1PR attempt 65%-75%-80%-88%-93%-101%+ then WOD B: 8min AMRAP 5 Cleans 7 TTB 25 Double Unders T1- 155/105 TTB DU T2- 135/95 K2E DU + Att T3- 115/75 V Sit Ups 3:1 Singles Post your scores to the Whiteboard.

    CONTINUE READING
  • Friday 07252014

    By Adam Murphy

      Workout of the Day WOD a Build heavy 20mins Push Press x 2 + Jerk then WOD B- Every 3mins x5 10 Push press 20 wall ball T1- 95/65 Rx WB T2- 75/55 15 WB Post your scores to the Whiteboard.

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  • Thursday 07242014

    By Adam Murphy

      Workout of the Day WOD a 10min Cap 10 sets 3UB Muscle Ups *rest as needed* T1- Rx T2- 2ub T3- 10 min amrap MU T4- 10 x5ub dips then WOD B Dead lift Take 90% of your current max, this is the number we will use as our Working Max (WM) 60% of […]

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  • Wednesday 07232014

    By Adam Murphy

      Workout of the Day Every 4mins Run 400m 36min cap 5 rds 10 Hang Cleans 12 Front Squats 15 TTB **Start with a Run T1- 135/95 Ttb T2- 115/75 K2e it modded volume ttb T3- 95/65 V sit ups Post your scores to the Whiteboard.

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  • Tuesday 07222014

    By Adam Murphy

      Workout of the Day WOD A Emom x7 9 UB Pull ups T1- Ctb T2- Cob T3- Ring row then WOD B- 5rds 10 Hspu 15 Plate burpees 40 DU T1- Rx T2- Decrease rom or volume 25 DU/att T3- Sub HRPU Post your scores to the Whiteboard.

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  • Monday 07212014

    By Adam Murphy

      Workout of the Day WOD a Every 3mins take a set 5-5-5-5-5 Back Squat Add 5-10# from previous effort then WOD B- 21-15-9 Snatches Box Jumps T1- 115/75 30/24 T2- 95/65 24/20 T3- 75/55 Modded box Post your scores to the Whiteboard.

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  • Saturday 07192014

    By Adam Murphy

      Workout of the Day Saturday- Teams of 4 Cash in 120 Lateral Burpees (Switching every 10) Can’t put the bar down(partner racks) 240 hang Power Cleans 240 Lunges Every time you drop it the whole team runs 200m T1- 135/95 T2- 115/75 If you need to switch weights the bar must still not touch […]

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  • 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.

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  • 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.

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