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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 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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  • Thursday 06052014

    By Adam Murphy

      Workout of the Day WOD A. Every 90s x 8 Start ~55% and build heavy High Hang Snatch Snatch then WOD B. 3 rds 10 Deadlifts 400m Run T1- 315/210 T2- 275/185 T3- 225/155 T3- 185/135 Post your scores to the Whiteboard.

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  • Wednesday 06042014

    By Adam Murphy

      Workout of the Day Teams of Two Relay style 10 Rds (each) 6 HSPU 8 Burpee Box Jump 15/12 Calorie Row T1- HSPU 24/20 Box 15/12 Cal T2- Modded HSPU 20/Modded Box 12/10 Cals T3- DB Strict Press Post your scores to the Whiteboard.

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  • Tuesday 06022014

    By Adam Murphy

      Workout of the Day WOD A: Front Squats 5-86% 3-91% 1-96% 5-91% 3-96% 1-101% **Last set should be an attempt at a PR** then WOD B: Every 5mins x 3sets 9 Thrusters 15 Pull Ups 9 Thrusters **Sets shouldn’t take you more than 2mins, if they do drop to the next tier down** T1- […]

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  • Monday 06022014

    By Adam Murphy

      Workout of the Day WOD A: 15min Cap “Cycle Rate” 3 Sets As Fast As Possible Toe-To-Bar Burpee To Target Rest as needed between sets Record each set T1- 12-15 UB ttb 12-15 burpees T2- 7-10 ttb UB 7-10 burpees T3- 5-10 k2e 7-10 burpees then WOD A: 3 rds 3 Double dip MU […]

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  • Saturday 05312014

    By Adam Murphy

      Workout of the Day Teams of two (Partition as needed) 3rds 800m run (400m relay with medball) 50 Ctb pull ups 30 power snatch 95/65 T1- Medball Run CTB 95/65 T2- Run COB 75/55 T3- Run Ring Rows KB Swing Post your scores to the Whiteboard.

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