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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

  • 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 […]

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  • Monday 06162014

    By Adam Murphy

      Workout of the Day WOD A 5-5-5-5-5 Front Squat @ 75% Set every 3mins then WOD B: Power Cl&j set every 2mins x7 Build to a heavy single Start at 65% add 5% each successful lift drop to previous % on misses for next set. Post your scores to the Whiteboard.

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  • Saturday 06142014

    By Adam Murphy

      Workout of the Day running clock 0:00-8 mins 400m Amrap 10 Lateral burpees 10 Front rack lunges 8:00-16min 400m run 10 Power clean 10 Hspu 16:00-24mins 400m run Amrap 15 Box jumps 15 Pull ups T1- 115/75 Full ROM HSPU COB Pull Ups 24/20 inch Box Jumps T2- 95/65 Modded HSPU Ring Row or […]

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  • Friday 06132014

    By Adam Murphy

      Workout of the Day WOD a. 20mins build heavy in complex Push press Push jerk Split jerk then WOD b. 5 rds 10 s2oh 10 ttb T1- 155/105 Ttb T2- 135/95 K2e T3- 115/75 Lat pulls T4- 95/65 v sit ups Post your scores to the Whiteboard.

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  • Thursday 06122014

    By Adam Murphy

      Workout of the Day Thursday- WOD A. Every 90s x8 High hang squat clean Full clean to thruster (Thruster on second clean, working need for upright catch to transition into the thruster) Start ~55% and build heavy then WOD b. Deadlift 3-85% 2-90% 1-95% **All Dead Stop singles** Then Drop to 80% of last […]

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  • Wednesday 06112014

    By Adam Murphy

      Workout of the Day 3rds 400m 20 kb swing 20 box jump overs 20 Ctb pull ups 400m run Rest 5 mins between sets T1- 70/53 24/20 Ctb pull ups T2- 53/35 20/modded Cob pull ups T3- 35/26 Modded Ring row or half cob volume Post your scores to the Whiteboard.

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  • Tuesday 06102014

    By Adam Murphy

      Workout of the Day WOD a: Black squat 5-5-3-3-2-1 Set every 3mins 75%-78%-81%-84%-87%-90% then WOD b. Every 5mins x3 25 Wall Balls 300m Row Post your scores to the Whiteboard.

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  • Monday 06092014

    By Adam Murphy

      Workout of the Day Monday- 3rds NFT 15mins Muscle ups DU Hspu ***On muscle ups work full extension at the bottom and efficiency in your kip. Are you pulling early? Can you kip out of the dip at the top? Are you getting everything out of your kip? ***On DU how fast can you […]

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  • Saturday 06072014

    By Adam Murphy

      Workout of the Day 30 min Cap Running clock 50 burpees 40 ttb 30 box jumps 20 s2oh 10 muscle ups 0:00-run 1000m 8:00-800m 16:00-600m 24:00-400m T1- RX as written 135/95 S2OH T2- 115/75 S2OH 5 Muscle Ups T3- 95/65 K2E 2:1 CTB Pull Ups for MU T4- 400m RUns every run Post your […]

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  • First Friday 06062014

    By Adam Murphy

      First Friday Pick your own WOD! Hero/Benchmark/Girl/Skill Work! then Can’t Decide??? Macho Man On The Minute For as long as possible… 3 Power Clean, 3 Front Squat, 3 Jerks T1- 165/115 T2- 135/95 T3- 115/75 Post your scores to the Whiteboard.

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