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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

  • Tuesday 07012014

    By Adam Murphy

      Workout of the Day WOD A: EMOMx7 6 UB pull ups Tier 1- CTB Tier 2- Cob T3- Ring rows then WOD b: Every 3mins x5 10 HSPU 15 KB Swing 10 box Jumps T1- Full rom w/hands inside 34inch box 70/53 24/20 T2- Modded HSPU or lower volume 53/35 Modded T3- 15 HRPU […]

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  • Monday 06302014

    By Adam Murphy

      Workout of the Day WOD a Front squat 5-5-5-5-5 Set every 3mins Add 5-10# (total) from two weeks ago then WOD b 100 DU cash in 3rds 5 clean and Jerks 10 lateral burpees Cash out 100 DU Tier 1- 80% Rx DU T2- 70% 100 DU w/att T3- 65% 50 DU/att Post your […]

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  • Saturday 06282014

    By Adam Murphy

      Workout of the Day 400m plate carry (45/25) 35 plate burpees 30 pull ups (chin over) 200m plate carry 20 HSPU (2:1 HRPU) 10 Muscle Ups (2:1 Dips) 200m run (no plate) 30 pull ups 35 burpees 400m run (no plate) t1- AS RX t2- 25/15 Plate carry Ring Row 2:1 HR Push Up […]

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  • Friday 06272014

    By Adam Murphy

      Workout of the Day WOD a Jerk 5-65% 3-75% 2-80% 1-85% 1-90% 1-PR attempt Set every 3mins then WOD b: 60s Max Meters row Rest 2mins 45s max meters Rest 2mins 30s max meters Rest 2mins repeat for 2full sets Post your scores to the Whiteboard.

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  • Thursday 06262014

    By Adam Murphy

      Workout of the Day WOD A: Every 90sx8 Power Clean+Front Squat+Full Clean Start 55% build heavy then WOD B Deadlift 1 RM Suggested Warm Up Sets: 5-65% 3-75% 1-80% 1-90% 1-New Max Post your scores to the Whiteboard.

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  • Wednesday 06252014

    By Adam Murphy

      Workout of the Day Wednesday- Running clock: 5rds 15 CTB 15 push press 10 Burpee box jump Every 5min run 400 T1- Ctb 115/95 30/24 T2- Cob 95/65 24/20 T3- Rr 75/55 Modded Post your scores to the Whiteboard.

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  • Tuesday 06242014

    By Adam Murphy

      Workout of the Day WOD A: 5min Amrap 35 cals 25 TTB 20 hspu 100 DU -3min rest then WOD B 7min AMRAP 35 cals 25 TTB 20 hspu 100 DU -3min rest then WOD C For TIme 35 cals 25 TTB 20 hspu 100 DU T1- TTB Full ROM HSPU (Hands within 34 […]

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  • Monday 06232014

    By Adam Murphy

    Workout of the Day WOD A: 5-5-5-5-5 Back Squat 65% Set every 3mins then WOD B: 3rds 6 snatches 6 Burpee MU T1- 80% of 1rm Burpee MU T2- 70% of 1rm MU T3- 3:1 kb swing 2:1 Burpee pull ups Post your scores to the Whiteboard.

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  • Saturday 06212014

    By Adam Murphy

      Workout of the Day Teams of Two (35min Cap) Relay style 10 rds each 5 P Curtis’s 10 CTB Pull Up 200m Run **P Curtis= Power clean + Lunge + Lunge+ Push Press** T1- 115/75 CTB T2- 95/65 COB T3- 75/55 Ring Row T4- OH Plate Lunge x10 Post your scores to the Whiteboard.

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  • Friday 06202014

    By Adam Murphy

      Workout of the Day WOD A: Set every 2mins x7 Start at 65% add 5% each successful lift drop to previous % on misses for next set. Full Snatch then WOD B: 5 rds 10 OHS 10 lateral burpees T1- 115/75 T2- 95/65 T3- 75/55 Post your scores to the Whiteboard.

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