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    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

  • 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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  • Friday 05302014

    By Adam Murphy

      Workout of the Day WOD A. 3rds NFT Rope Climbs Double Unders HSPU T1- 2-3 Leg less Rope Climbs 40 Double Unders 7-10 Strict HSPU T2- 1 Leg less Rope Climb 30 Double Unders 3-6 Strict HSPU T3- 1-3 Rope Climbs 20 Double Unders/Att 20-30s HS Hold (face wall) then WOD B 5 rds […]

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  • Thursday 05292014

    By Adam Murphy

      Workout of the Day WOD A. Every 90s x8 Start at 65% 1.1 Full Cleans (Must reset after each rep, full squat) then WOD B. Deadlifts 3-(Non TNG, must reset) @83% 2- @ 88% 1- @ 93% Drop 10 % form your final single and one attempt AMRAP TNG Deadlift Post your scores to […]

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  • Wednesday 05282014

    By Adam Murphy

      Workout of the Day WOD A. Every :20s x 5min XX Muscle Ups (Cap at 30MU) (Once you fall off pace AMRAP in remainder of the 5mins) Tier 1- 3 MU T2- 2 MU T3- 1 MU T4- EMOM x5 5-8 Dips 5-8 Ring Rows (Elevate Feet) ***Tier 1 should be chosen by those […]

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  • Tuesday 05272014

    By Adam Murphy

      Workout of the Day WOD A. Every 3 mins x5 Split Jerk From the Back Rack 3 OHS then WOD B Lactate 2.0 250m Row 15 KB Swing 20 Over Erg Burpees 15 kb swing 250m Row T1- 70/53 20 Over Erg Burpee T2- 53/35 15 OEB T3- Time Cap 8mins Post your scores […]

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805 N. Royal St., Alexandria, VA 22314