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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

  • Contact

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Workouts'S ARCHIVE

  • Thursday 10022014

    By Adam Murphy

      Workout of the Day WOD A: EMOM x10 High Hang Clean x2 **Build Heavy then Wod B: Deadlift % Based of WM 70%x1 77.5%x1 5 Sets 82.%x3 Rest 90s between sets Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 10012014

    By Adam Murphy

      Workout of the Day WOD Every 5mins x6 400m Run 6 Burpee Box Jump Overs 8 TTB 12 Wall Ball Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 09302014

    By Adam Murphy

      Workout of the Day WOD A: Every 2:30 Split Jerk 3-75% 3-80% 3-80% 2-83% 2-83% 2-83% then WOD B: 4rds 10 S2OH 40 Double Unders 5 Muscle Ups T1- 135/95 40 DU MU T2- 115/75 25 DU Mod # of MU T3- 95/65 Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 09292014

    By Adam Murphy

      Workout of the Day WOD A: Every 2:30 mins 6-70% 4-75% 4-80% 3-83% 3-86% 2-89% 2-91% then WOD B: 4rds 10 Hang Snatch 10 Lateral Burpees T1- 95/65 T2- 75/55 Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 09272014

    By Adam Murphy

      Workout of the Day WOD A: 20 mins Build To a heavy thruster From THe Floor then WOD B: 3rds 400m Run UB Thrusters 95/65 Post your scores to the Whiteboard.

    CONTINUE READING
  • Friday 09262014

    By Adam Murphy

      Workout of the Day 25min AMRAP 20/15 Cals 6 Burpee Box Jumps 8 Push Press 12 Pull Ups Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 09252014

    By Adam Murphy

      Workout of the Day WOD A: EMOM X10 High Hang Snatch +OHS then WOD B: Deadlift % Based off WM 7 Sets 75%x3 90s Rest Between Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 09242014

    By Adam Murphy

      Workout of the Day Teams of Two 8rds 6 Burpee Box Jumps 8 TTB 12 Wall Balls As a team Complete 40 MU (Scale to 60 Dips) T1- 24/20 TTB MU T2- Modded Box K2E 60 DIps Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 09232014

    By Adam Murphy

      Workout of the Day WOD A: EMOM x10 XX Strict HSPU T1- 4′ Deficit T2- 2′ Deficit T3- Full ROM T4- Modded T5- HR Push Ups then WOD B: 3 Rds 600m Run 12 KB Swings 10 Kipping HSPU Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 09222014

    By Adam Murphy

      Workout of the Day WOD A: Front Squats Every 2:30 4-75% 4-80% 3-85% 2-88% 2-91% 1-94% 1-94%+ then WOD B: 12min AMRAP 30 DU 10 CTB Pull Up 8 Hang Power Clean T1- 155/105 CTB T2- 135/95 COB Pull Up T3- 115/75 Ring Row Post your scores to the Whiteboard.

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