FREE TRIAL CLASS
  • 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

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

Workouts'S ARCHIVE

  • Wednesday 07232014

    By Adam Murphy

      Workout of the Day Every 4mins Run 400m 36min cap 5 rds 10 Hang Cleans 12 Front Squats 15 TTB **Start with a Run T1- 135/95 Ttb T2- 115/75 K2e it modded volume ttb T3- 95/65 V sit ups Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 07222014

    By Adam Murphy

      Workout of the Day WOD A Emom x7 9 UB Pull ups T1- Ctb T2- Cob T3- Ring row then WOD B- 5rds 10 Hspu 15 Plate burpees 40 DU T1- Rx T2- Decrease rom or volume 25 DU/att T3- Sub HRPU Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 07212014

    By Adam Murphy

      Workout of the Day WOD a Every 3mins take a set 5-5-5-5-5 Back Squat Add 5-10# from previous effort then WOD B- 21-15-9 Snatches Box Jumps T1- 115/75 30/24 T2- 95/65 24/20 T3- 75/55 Modded box Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 07192014

    By Adam Murphy

      Workout of the Day Saturday- Teams of 4 Cash in 120 Lateral Burpees (Switching every 10) Can’t put the bar down(partner racks) 240 hang Power Cleans 240 Lunges Every time you drop it the whole team runs 200m T1- 135/95 T2- 115/75 If you need to switch weights the bar must still not touch […]

    CONTINUE READING
  • Friday 07182014

    By Adam Murphy

      Workout of the Day WOD A: Set every 3mins Jerk 5-3-3-2-1-1-1 68%-73%-78%-83%-88%-93%-98%+ then WOD B: 9min cap 50/40 cals 30 Hspu 200 DU T1- RX T2- Modded # HSPU 100 DU T3- 50/40 Ring Push Up Sub for HSPU 4min Cut off on DU Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 07172014

    By Adam Murphy

      Workout of the Day WOD A Every 90s x8 Hang Squat Snatch + OHS then WOD b 3rds 400m Run 20 Box jump Overs 25 Pull ups Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 07162014

    By Adam Murphy

      Workout of the Day WOD: Every 3mins x4 10 Lateral Burpee 10 Push Press 10 Toe-To-Bar Rest 10mins Every 3mins x4 10 Lateral Burpee 10 Push Press 10 Toe-To-Bar T1- 115/75 Ttb T2- 95/65 K2e T3- 75/55 V sit up Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 07152014

    By Adam Murphy

      Workout of the Day WOD A: EMOM X7 8 UB Pull ups T1- Ctb T2- Cob T3- Ring row then WOD b: 5rds 5MU 20 Wall Ball 40 DU T1- RX T2- Modded MU # 25 DU T3- Dips 2:1 25 DU/ATT Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 07142014

    By Adam Murphy

      Workout of the Day WOD a Front squat Set every 3mins 5-5-5-5-5 Add 5-10# from 2wks ago then WOD B- Every 60s x10 Build heavy Hang Power clean x3 Start @~65% Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 07122014

    By Adam Murphy

      Workout of the Day 35min AMRAP teams of 2 Mile loop Teams are made by how you finish When you get in complete relay style 5rds (each) 7 Burpee box jump 10 Ctb pull up **if time go back for mile loop** T1- CTB T2- COB T3- Ring Row Post your scores to the […]

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