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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

  • Thursday 08282014

    By Adam Murphy

      Workout of the Day WOD A: EMOM x9 1 Hang Snatch + 1 Hang Power Snatch Start @~55% Build Heavy then WOD B DeadLift % based off WM 50% x5 60% x3 70% x2 75% x1 80% AMAP Rest as needed between **Adjust New WM by how many reps hit for the AMAP** [(Reps-standard) […]

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  • Wednesday 08272014

    By Adam Murphy

      Workout of the Day WOD: Every 4mins x 8 20/15 Cal Row 8 Burpees 10 C2B Pull Ups T1- Rx T2- COB Pull Ups T3- Mod #’s T3- Ring Rows Post your scores to the Whiteboard.

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  • Tuesday 08262014

    By Adam Murphy

      Workout of the Day WOD A: Push Jerk Every 2:30 Take a set 3-75% 2-80% 2-83% 1-85% 1-88% 1-91% 1-91+% then WOD B: Skill Session (Recess) 12 mins -Rope Climbs -Kipping Dips -Bar Muscle Ups then WOD C: 7min AMRAP 40 DU 7 HSPU T1- 40 DU 2inch Deficit HSPU T2- 25 DU Modded […]

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  • Monday 08252014

    By Adam Murphy

    Workout of the Day WOD A- Every 2:30min Front Squats 2-75% 2-80% 2-85% 2-88% 2-91% 2-94% 2-94+% then WOD B: 12min AMRAP 5 Hang Squat Cleans 8 TTB 11 Box Jumps T1- 165/115 TTB 24/20 T2- 145/105 K2E Modded Box T3- 135/95 V sit Ups Modded Box T4- 115/75 Post your scores to the Whiteboard.

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  • Saturday 08232014

    By Adam Murphy

      Workout of the Day WOD: 800m Run 10 Front Rack Lunge 20 Pull Up 25 Wall Ball 600m Run 10 Front Rack Lunge 20 Pull Up 25 Wall Ball 400m Run 10 Front Rack Lunge 20 Pull Up 25 Wall Ball T1- 155/110 COB T2- 135/95 Modded Pull T3- 115/75 Ring Row Post your […]

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  • Friday 08222014

    By Adam Murphy

    Workout of the Day WOD A: 12 mins Weighted Pull Up x3 **Add Bodyweight** **Come to a dead hang every time** then WOD B: 12 Mins Strict Press x3 Build to a heavy triple then WOD C: 21-15-9 Push Press Lateral Burpee T1- 95/65 Lateral Burpee T2- 75/55 Burpee Post your scores to the Whiteboard.

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  • Thursday 08212014

    By Adam Murphy

      Workout of the Day WOD A- Every 2mins x9 Clean+squat clean thruster **must drop in between** then WOD B Deadlift % based of WM 60% x3 67.5% x3 72.5% x8 x3 Rest 115s between sets Post your scores to the Whiteboard.

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  • Wednesday 08202014

    By Adam Murphy

      Workout of the Day WOD: Teams of 3 8rds (each) 20/15 Calorie row 6 Burpee Box Jump overs (20inch) 10 TTB P1- Starts on Rower and finishes on TTB then Tags P2 P2- Starts on TTB and finishes on rower then Tags P3 P3-Starts on the Rower and ends on TTB then tags P1 […]

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  • Tuesday 08192014

    By Adam Murphy

      Workout of the Day WOD A: Every 2min x8 Split Jerk 3-70% 2-80% 1-83% 1-86% 1-89% 1-92% 1-95% 1-95+% then WOD B: 15 mins Skill Work 4 Groups Group 1: Have Muscle Ups *Work Strict Muscle Ups* *Kipping Dips* Group 2: Don’t Have MU’s *MU Transitions* *Tabata False Grip Holds* *False Grip Hold + […]

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  • Monday 08182014

    By Adam Murphy

    Workout of the Day WOD A- Back Squat Set 1- 3 reps @ 75% Set 2- 2 reps @ 80% Set 3- 1 reps @ 85% Set 4- 3 rep @ 80% Set 5- 2 rep @ 85% Set 6- 1 rep @ 90% Set 7- 1 rep @ 95+% Set 8- 1 Rep @ […]

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805 N. Royal St., Alexandria, VA 22314