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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 06272014

    By Adam Murphy

      Workout of the Day WOD a Jerk 5-65% 3-75% 2-80% 1-85% 1-90% 1-PR attempt Set every 3mins then WOD b: 60s Max Meters row Rest 2mins 45s max meters Rest 2mins 30s max meters Rest 2mins repeat for 2full sets Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 06262014

    By Adam Murphy

      Workout of the Day WOD A: Every 90sx8 Power Clean+Front Squat+Full Clean Start 55% build heavy then WOD B Deadlift 1 RM Suggested Warm Up Sets: 5-65% 3-75% 1-80% 1-90% 1-New Max Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 06252014

    By Adam Murphy

      Workout of the Day Wednesday- Running clock: 5rds 15 CTB 15 push press 10 Burpee box jump Every 5min run 400 T1- Ctb 115/95 30/24 T2- Cob 95/65 24/20 T3- Rr 75/55 Modded Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 06242014

    By Adam Murphy

      Workout of the Day WOD A: 5min Amrap 35 cals 25 TTB 20 hspu 100 DU -3min rest then WOD B 7min AMRAP 35 cals 25 TTB 20 hspu 100 DU -3min rest then WOD C For TIme 35 cals 25 TTB 20 hspu 100 DU T1- TTB Full ROM HSPU (Hands within 34 […]

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  • Monday 06232014

    By Adam Murphy

    Workout of the Day WOD A: 5-5-5-5-5 Back Squat 65% Set every 3mins then WOD B: 3rds 6 snatches 6 Burpee MU T1- 80% of 1rm Burpee MU T2- 70% of 1rm MU T3- 3:1 kb swing 2:1 Burpee pull ups Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 06212014

    By Adam Murphy

      Workout of the Day Teams of Two (35min Cap) Relay style 10 rds each 5 P Curtis’s 10 CTB Pull Up 200m Run **P Curtis= Power clean + Lunge + Lunge+ Push Press** T1- 115/75 CTB T2- 95/65 COB T3- 75/55 Ring Row T4- OH Plate Lunge x10 Post your scores to the Whiteboard.

    CONTINUE READING
  • Friday 06202014

    By Adam Murphy

      Workout of the Day WOD A: Set every 2mins x7 Start at 65% add 5% each successful lift drop to previous % on misses for next set. Full Snatch then WOD B: 5 rds 10 OHS 10 lateral burpees T1- 115/75 T2- 95/65 T3- 75/55 Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 06192014

    By Adam Murphy

      Workout of the Day WOD A: (15min cap) Skill work on Pull Ups T1- Butterfly Ctb or cob effiency T2- Gymnastic kip Ctb or cob No pull ups? Working 5 strict + 5 lat pulls 3set then WOD B: 5 intervals 20 Wall Ball 30 DU 5 MU REST 3mins between T1- Rx numbers […]

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  • Wednesday 06182014

    By Adam Murphy

      Workout of the Day Wednesday WOD: 3rds 800m run 12 Burpee box jumps 10 TTB 10 Deadlifts Rest 5mins T1- 24/20 TTB 275/185 T2- 20/mod K2e 225/155 T3- Modded V-sit ups 185/115 Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 06172014

    By Adam Murphy

      Workout of the Day WOD A: 30mins Every 60s perform xx of movements 1st min-strict pull ups(descend from top don’t drop) 2nd min-strict hspu 3rd min-strict dips 10 Sets of each *score is lowest of any round then WOD b: TABATA anchored sit ups (hips glued to ground and hands at your temple, shoulders […]

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