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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

  • 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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  • Saturday 05242014

    By Adam Murphy

      Workout of the Day WOD A. 12 mins Build To a Heavy Single Power Snatch then EMOM x20 1 Snatch 3 Push Ups 5 TTB **Each min add a rep to each movement, when you cant hit the set in the minute reset at 1-3-5 T1- 135/95 TTB T2- 115/75 K2E T3- 95/65 Lat […]

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  • Friday 05232014

    By Adam Murphy

      Workout of the Day WOD: 5 Rds 4 Muscle Ups 25 Wall Ball **Every 4mins Run 400m** T1- MU T2- 5 Ring Rows 5 Ring Dips Post your scores to the Whiteboard.

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  • Thursday 05222014

    By Adam Murphy

      Workout of the Day WOD A. EMOM x12 Start ~55% and Build heavy 1 High Hang Power Clean 1 Power Clean 1 Split Jerk then WOD B. “Diane” 21-15-9 Deadlifts HSPU T1- 225/155 Full ROM HSPU T2- 205/125 Modded HSPU T3- 185/105 Ring Push Ups Post your scores to the Whiteboard.

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  • Wednesday 05212014

    By Adam Murphy

      Workout of the Day WOD Teams of Two 3 Min Cash In Max Calorie Row 8 Rds (each) 10 CTB Pull Ups 10 Front Rack Lunge 10 Lateral Burpee *Score is Time minus a second for every calorie rowed* T1- CTB Pull Up 115/75 Lunge T2- COB Pull Up 95/65 Lunge T3- 8-8-8 of […]

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805 N. Royal St., Alexandria, VA 22314