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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

  • Wednesday 11052014

    By Adam Murphy

      Workout of the Day Teams of 3 10 rds each 200m row 30 DU 8 CTB P1 row-DU-CTB P2 CTB-DU-row P3 row-DU-CTB 35min cap Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 11042014

    By Adam Murphy

      Workout of the Day Wod A Every 2:30 Back squat 3@77% 3@82% 3@87% 3@82% 3@87% 3@92% then Wod b 7 rds 5 dead lifts 12 wall ball T1 315/220 T2 275/185 T3 225/155 Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 11032014

    By Adam Murphy

      Workout of the Day Wod A EMOM x10 Power clean + hang Squat clean thruster Build heavy then Wod B 11 min amrap 3 Complex (Squat Clean + Lunge each leg) 8 Lateral Burpee 8 Ttb T1 155/105 Ttb T2- 135/95 K2e T3 115/75 V up Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 11012014

    By Adam Murphy

      Workout of the Day Wod A 20min Build to max Split snatch then Wod b 5rds 400m run 10 Deadlift 5 burpee box jump T1- 255/170 30/24 T2- 225/155 Mod Box T3- 185/130 Post your scores to the Whiteboard.

    CONTINUE READING
  •   Workout of the Day 5rds Each round Start with a 400m Run Roll dice Twice, add sum to get movements 1 2 3 4 5 6 +——————- 1 | 2 3 4 5 6 7 2 | 3 4 5 6 7 8 3 | 4 5 6 7 8 9 4 | 5 […]

    CONTINUE READING
  • Thursday 10302014

    By Adam Murphy

      Workout of the Day WOD A Set Every mins x7 Full Clean+Thruster Build heavy then Wod B. Jugg wk 1 on strict press % is based off WM 5 Sets 60%x10 60s Rest between Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 10292014

    By Adam Murphy

      Workout of the Day Partner 30min AMRAP P1-Runs P2-Completes reps *Switch on run return 12 KB Swing 14 Box Jumps 16 Wall Ball T1- 70/53 24/20 T2- 53/35 Mod Box Height Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 10282014

    By Adam Murphy

      Workout of the Day Set every 2:30 x6 Front Squat 3@75% 3@80% 3@85% 3@80% 3@85% 3@90% then Wod B 4rds 10 lat burpee 12 FRL 6 muscle Up T1- 135/95 MU T2- 115/75 Mod Volume MU T3- 95/65 2:1 Dips Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 10272014

    By Adam Murphy

      Workout of the Day Wod A Set every 2:00 x7 Hang Snatch+OHS+Power Snatch Build heavy then Wod B 5 Rds 30 DU 10 OHS 10 TTB T1- 95/65 TTB T2- 75/55 K2E Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 10252014

    By Adam Murphy

      Workout of the Day WOD A: Build to a heavy Split Jerk 20mins then WOD B 3 Rds 10 S2OH 15 Pull Ups 10 Front Rack Lunge T1- 135/95 T2- 115/75 T3- 95/65 Post your scores to the Whiteboard.

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