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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

  • Monday 11102014

    By Adam Murphy

      Workout of the Day WOD A: Every 90s x8 Power Snatch + OHS + Hang Squat Snatch Build Heavy then WOD B: 3 Rds 15 Power Snatch 12 OHS 9 CTB Pull Ups T1- 95/65 CTB Pull Ups T2- 75/55 COB Pull Ups T3- Ring Row Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 11082014

    By Adam Murphy

      Workout of the Day Wod a Clean and jerk x1 then Wod B 400m run Grace 400m run Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 11072014

    By Adam Murphy

      Workout of the Day First Friday!!!! Pick Your own Her/Girl/Benchmark WOD!! First Friday Social!!! 7:07pm!! Can’t Decide?? then First Friday skills challenge; 11.07.14 Not sure what to do for FF? Looking for a fun challenge? Complete all 6 in 55 min class time, coach must witness or you can video for review. All who […]

    CONTINUE READING
  • Thursday 11062014

    By Adam Murphy

      Workout of the Day Wod A Every 90s x8 Full snatch +2 ohs T2- Full Snatch + 2 Power Snatch then WOD B: Strict Press % off WM 55%x5, 62.5%x5 3 Sets 67.5%x10 Rest 90s Between Post your scores to the Whiteboard.

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