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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

  • 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
  • Friday 07112014

    By Adam Murphy

      Workout of the Day WOD A: Strict Press 12mins Build To a Heavy Single then WOD b- 6rds 200m run 5 S2OH 10 TTB 5 MU T1- TTB 185/125 MU T2- Lower volume of TTB 155/110 Lower volume MU T3- K2E 135/95 Hrpu T3- V sit up 95/65 Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 07102014

    By Adam Murphy

      Workout of the Day WOD a- Every 60s x10 Squat Clean + Power Clean Start @65% build heavy then WOD b- Dimel DeadLifts 3×15 UB Set every 4 mins 40% 1rm Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 07092014

    By Adam Murphy

      Workout of the Day WOD Every 5mins x9 20 Cal row 10 Push Press 10 Lat Burpee T1- 20/10 cal row 115/75 T2- 15/12 95/65 Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 07082014

    By Adam Murphy

      Workout of the Day WOD A- Emom x7 7 UB Pull Ups Tier 1- CTB Tier 2- Cob T3- Ring rows then WOD B Cash in 400m run 5rds 15 Wall Ball 15 OH Walking Lunge Cash out 400m run T1- UB wall ball 45/25 T2- Wall ball broken 25/15 Post your scores to […]

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  • Monday 07072014

    By Adam Murphy

      Workout of the Day WOD A Back Squat Set every 3mins 5-5-5-5-5 ADD 5-10# from 2weeks ago then WOD B- 15min Cap 30 SNATCHES Emom 30 DU Tier 1- 135/95 T2- 115/75 T3- 95/65 Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 07052014

    By Adam Murphy

      Workout of the Day WOD A Jerk x1 5-5-3-3-2-1-1 Set every 3mins 65%-70-75-80-85-90-95% then WOD b 15 Squat clean thrusters (95/65) 400m run 12 Squat clean thrusters (115/75) 400m run 9 Squat clean thrusters (135/95) T1- Rx’d T2- 115/75 95/65 75/55 Post your scores to the Whiteboard.

    CONTINUE READING
  • Happy 4th of July!!!

    By Adam Murphy

      Workout of the Day 40mins Every 10mins 400m team run Bonus 10 team points each run for team who has first 3 members back first! (First people back must stay at front rig until one team has 3) As a team gain as many points as possible! 1 Points-5 plate burpees 1 points – […]

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  • Thursday 07032014

    By Adam Murphy

      Workout of the Day WOD A: Every 90s x8 High hang + Snatch Start at 60% build heavy then WOD b: 3rds 15 Snatches (power or squat) 8 MU T1- 115/75 MU T2- 96/65 1/2 MU volume T3- Kb swing 2:1 ring push up Post your scores to the Whiteboard.

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  • Wednesday 07022014

    By Adam Murphy

      Workout of the Day WOD EVERY 15mins x3 600m run 15 TTB 20 Rack Lunge 15 TTB T1- TTB 155/105 T2- K2E 135/95 T3- Lat pull with repeatable ROM 115/75 T4- V Sit up 95/65 T5- 2:1 ABMAT OH Lunge Post your scores to the Whiteboard.

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