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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 11252014

    By Adam Murphy

      Workout of the Day WOD A: Front Squats Every 2:30 3-79% 3-84% 3-89% 3-84% 3-89% 3-94% then WOD B: Every 3min x5 15 Wall Ball 15 KB Swing 10 Box Jump T1- 70/53 30/24 T2- 53/35 24/20 Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 11242014

    By Adam Murphy

      Workout of the Day WOD A: Every 90s x9 Power Snatch + OHS Build Heavy then WOD B: 7min AMRAP Ladder Up 3-3-6-6-9-9-12-12………… Power Snatch OHS T1- 115/75 T2- 95/65 T3- 75/55 Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 11222014

    By Adam Murphy

      Workout of the Day WOD A: 12 Mins Work to a heavy Thruster X1 **From Floor** then WOD B: 25min Cap 1 Mile Loop 4rds 12 Squat Clean Thrusters 6 Burpee Box Jumps 800m Run T1- 115/75 24/20 T2- 95/65 Mod Box T3- 75/55 Post your scores to the Whiteboard.

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