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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 08062014

    By Adam Murphy

      Workout of the Day Every 6mins x5 10 Burpee box jumps (30/24) 25 wall ball 15 ttb 400m run T1- 30/24″ TTB T2- 24/20 Mod Reps to get in the time limit T3- V Sit up Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 08052014

    By Adam Murphy

      Workout of the Day WOD A Every 45s x7 8 UB pull up T1- Ctb T2- Cob T3- 3-7 cob T4- Ring row then WOD B 500m row cash in 3 rds 12 hspu 24 walking lunge 500m row cash out T1- 2″ Deficit HSPU 45/25 OH Lunge T2- Full ROM HSPU 25/15 Lunge […]

    CONTINUE READING
  • Monday 08042014

    By Adam Murphy

      Workout of the Day WOD A Set every 3mins Back Squat 5-65% 3-75% 3-80% 2-88% 1-93% 1-101%+ NEW PR!! then WOD B 3 rds 6 Muscle Ups 10 Snatches 50 Double Unders T1- RX MU 135/95 50 DU T2- 2:1 Dips for MU 115/75 35 DU T3- 2:1 Dips 95/65 35 DU +Att Post […]

    CONTINUE READING
  • Saturday 08022014

    By Adam Murphy

      Workout of the Day WOD A Build to a Heavy Single Squat Clean Thruster then Whats Your Frantasy? Choose one of the following: Fran 21-15-9 Thrusters (95/65) Pull Ups (COB) Or 15-12-9 Thrusters (115/75) Pull Ups (CTB) Or 12-9-6 Thrusters (135/95) Bar Muscle Ups ***Scale as needed*** Post your scores to the Whiteboard.   […]

    CONTINUE READING
  • First Friday 08012014

    By Adam Murphy

      Workout of the Day First Friday!!!! Social at 7:07pm!!!!! Stop on by Food and Drink to celebrate Jerrys Victory!!! Choose Your Own Hero/Girl/Benchmark Can’t Decide? then “The Ghost” 6 rounds of: 1 minute of rowing (for calories) 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as […]

    CONTINUE READING
  • Thursday 07312014

    By Adam Murphy

      Workout of the Day WOD A- EMOM X10 2 Snatches (no tng) Start 65% build heavy then WOD B- 90s between sets Deadlifts (off working max) 55% x5 62.5% x5 67.5% x3 x10 Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 07232014

    By Adam Murphy

      Workout of the Day Wednesday- Every 6mins x5 400m run 20 Wall Ball 15 oh lunge 15 Plate Burpees Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 07292014

    By Adam Murphy

      Workout of the Day WOD a- Every :45s x7 sets UB Pull-ups T1- 7 CTB T2- 7 COB T3- 3-7 COB T4- 7 Ring Rows then WOD B- 50 cal row 40kb swings (70/53) 30 HSPU 20 Burpee box jumps (30/24) 10 Muscle Ups T1- Rx T2- 53/35 Modded hs 2:1 dips 24/20 Post […]

    CONTINUE READING
  • Monday 07282014

    By Adam Murphy

      Workout of the Day WOD A: WOD A Every 3mins take a set Front Squat 5-3-3-2-1-1PR attempt 65%-75%-80%-88%-93%-101%+ then WOD B: 8min AMRAP 5 Cleans 7 TTB 25 Double Unders T1- 155/105 TTB DU T2- 135/95 K2E DU + Att T3- 115/75 V Sit Ups 3:1 Singles Post your scores to the Whiteboard.

    CONTINUE READING
  • Friday 07252014

    By Adam Murphy

      Workout of the Day WOD a Build heavy 20mins Push Press x 2 + Jerk then WOD B- Every 3mins x5 10 Push press 20 wall ball T1- 95/65 Rx WB T2- 75/55 15 WB Post your scores to the Whiteboard.

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