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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 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
  • Saturday 09202014

    By Adam Murphy

      Workout of the Day Wod A 20min Snatch+2 OHS then “Nancy” 5 rounds for time of: 400 meter run 15 Overhead squats (95 lbs) Post your scores to the Whiteboard.

    CONTINUE READING
  • Friday 09192014

    By Adam Murphy

      Workout of the Day Wod A 12 min 3x ME ub ttb T1- RX T2- TTB Skill Work then Wod B 3rds 400m run 30 wall ball 20 pull up T1- Rx T2- 10 Pull Ups T3- Ring Rows Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 09182014

    By Adam Murphy

      Workout of the Day Wod A Every 90s Hang clean Build to a heavy single then WOD B Deadlift % based off WM 50% x5 60% x3 70% x2 75% x1 80% x1 85% AMAP **Adjust New WM by how many reps hit for the AMAP** [(Reps-standard) x5] + Working Max= New WM Post […]

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  • Wednesday 09172014

    By Adam Murphy

      Workout of the Day 10 rds each Teams of two 12 wall ball 9 pull up 6 box jump (30/24) T1- Rx T2- Mod #’s Mod Box Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 09162014

    By Adam Murphy

      Workout of the Day WOD A 12 mins Strict press 3x ME UB 95/65 75/55 then Wod B 100 Double Unders 40 burpees 30 kb swing 70/53 20 hspu 10 muscle up 100 du T1- RX T2- 50 DU 53/35 2:1 HR Push Ups 2:1 False Grip Ring Rows Post your scores to the […]

    CONTINUE READING
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805 N. Royal St., Alexandria, VA 22314