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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

  • Wednesday 10082014

    By Adam Murphy

      Workout of the Day Wod Every 8 mins x4 400m run 15 wall ball 10 c2b 5 burpee box jump 400m run Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 10072014

    By Adam Murphy

      Workout of the Day Wod a: Push jerk Every 2:30 3@75% 3@77% 2@81% 2@84% 1@90% 1@94% 1@94%+ then Wod B Every 3min x5 24DU 12 kb swings 6 HSPU 2′ DEFICIT T1- 70/53 2′ Deficit T2- 53/35 Full ROM T3- Mod ROM T4- HR Push Ups 2:1 Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 10062014

    By Adam Murphy

      Workout of the Day Wod a Every 2:30 Front squats 4@75% 4@78% 3@81% 3@84% 2@87% 2@90% then Wod b: 30 squat cleans Emom 5 lateral burpees T1 205/145 T2 185/125 T3 155/110 T4 95/65 Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 10042014

    By Adam Murphy

      Workout of the Day WOD A: Every 90s x10 Full Snatch x2 Build Heavy Reset after each attempt, No TNG then WOD B: 800m Run 2 Rds 8 Bar Over Burpees 8 Power Snatch 600m Run 2 Rds 8 Bar Over Burpees 8 Power Snatch 400m Run 2 Rds 8 Bar Over Burpees 8 […]

    CONTINUE READING
  • First Friday 10032014

    By Adam Murphy

      Workout of the Day First Friday!! Pick Your Own Hero/Benchmark/Girl WOD!!!!! Social @7:07 Beverages provided! Can’t Decide?? then “Wyk” 5 rounds for time: 225-lb. front squats, 5 reps 15-foot rope climbs, 5 ascents Run 400 meters with a 45-lb. plate Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 10022014

    By Adam Murphy

      Workout of the Day WOD A: EMOM x10 High Hang Clean x2 **Build Heavy then Wod B: Deadlift % Based of WM 70%x1 77.5%x1 5 Sets 82.%x3 Rest 90s between sets Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 10012014

    By Adam Murphy

      Workout of the Day WOD Every 5mins x6 400m Run 6 Burpee Box Jump Overs 8 TTB 12 Wall Ball Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 09302014

    By Adam Murphy

      Workout of the Day WOD A: Every 2:30 Split Jerk 3-75% 3-80% 3-80% 2-83% 2-83% 2-83% then WOD B: 4rds 10 S2OH 40 Double Unders 5 Muscle Ups T1- 135/95 40 DU MU T2- 115/75 25 DU Mod # of MU T3- 95/65 Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 09292014

    By Adam Murphy

      Workout of the Day WOD A: Every 2:30 mins 6-70% 4-75% 4-80% 3-83% 3-86% 2-89% 2-91% then WOD B: 4rds 10 Hang Snatch 10 Lateral Burpees T1- 95/65 T2- 75/55 Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 09272014

    By Adam Murphy

      Workout of the Day WOD A: 20 mins Build To a heavy thruster From THe Floor then WOD B: 3rds 400m Run UB Thrusters 95/65 Post your scores to the Whiteboard.

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