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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

  • Friday 11212014

    By Adam Murphy

      Workout of the Day WOD: 10rds 10 Wall Ball 10 KB Swing 4 Muscle Ups T1- 70/53 MU T2- 53/35 MOD # MU T3- 35/26 8 Pull Ups 8 Dips Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 11202014

    By Adam Murphy

      Workout of the Day WOD A: Every 90s x9 Pull to Knee & Pause + Pull To High Hang & Pause + Squat Snatch from the High Hang + OHS Build Heavy then WOD B: Juggernaut 8s 5 Sets 65%x8 Rest 75s Between Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 11192014

    By Adam Murphy

      Workout of the Day WOD: Teams of Two 8rds Each 7 Plate Burpees OH Lunge 10 Pull Ups OH Lunge -Then- 400m Run as team, clock stops when both are inside. Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 11182014

    By Adam Murphy

      Workout of the Day WOD A: Back Squat Every 2:30min 3-79% 3-84% 3-89% 3-84% 3-89% 3-94% then WOD B: 8rds 6 Dead Lifts 30 Double Unders T1- 275/185 T2- 255/155 T3- 225/135 Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 11172014

    By Adam Murphy

      Workout of the Day WOD A: Every 60s x8 Hang Squat Clean Build Heavy then WOD B: 12min AMRAP 4 UB Squat Cleans 8 Lat Burpees 12 TTB T1- 165/115 TTB T2- 155/105 K2E T3- 135/95 Pit Pull T4- 115/75 V-Sit Ups Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 11152014

    By Adam Murphy

      Workout of the Day WOD A: 15mins Establish 3RM Hang Snatch then WOD B: 15 Power Snatches (135/95) 800m Run 10 Squat Snatches (115/75) 800m Run 15 Power Snatches (95/65) Post your scores to the Whiteboard.

    CONTINUE READING
  • Friday 11142014

    By Adam Murphy

      Workout of the Day WOD: 100 Double Unders 40 Pull Ups 30 HSPU 20 Muscle Ups 100 Double Unders T1- CTB HSPU (34inch) Muscle Ups T2- COB Mod HSPU 2:1 Dips T3- Ring Rows HR Push Ups 4min cap on DU Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 11132014

    By Adam Murphy

      Workout of the Day WOD A: Every 90s x8 Power Clean+Hang Squat Clean Reset Full Clean Build Heavy then WOD B: Strict Press 50%x5, 60%x3, 70%x1, 75%xAMAP [(REPS PERFORMED – 10) X 2.5] + WORKING MAX = NEW WORKING MAX Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 11122014

    By Adam Murphy

      Workout of the Day WOD: 35min Cap 100m Relay Run (P1 runs then tags P2 to run until each runs 5x) 10rds Each 8 KB Swing 12 OH Lunge 8 Plate Burpee T1- 70/53 45/25 T2- 53/35 Lunge Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 11112014

    By Adam Murphy

      Workout of the Day WOD A: Front Squat Set every 2:30mins 3@77% 3@82% 3@87% 3@82% 3@87% 3@92% then 5 rounds: 10 Dead Lift 10 Box Jump 30 Air Squat T1- 225/155 T2- 185/135 Post your scores to the Whiteboard.

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