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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

  • Thursday 09042014

    By Adam Murphy

      Workout of the Day WOD A Every 90s x8 Full clean +2 Hang power Clean then WOD B Deadlift % based off New WM 6 sets 70% x5 Rest 90s Between Sets ***Recalculate your WM! The formula last week should have read [(AMRAP-8) x5] + WM= New WM*** Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 09032014

    By Adam Murphy

      Workout of the Day Every 5min x8 30/20 cal row 15 kb swing 10 burpees T1- 70/53 T2- 53/35 Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 09022014

    By Adam Murphy

      Workout of the Day WOD A: Back squat x3 Every 2:30 3-70% 3-75% 3-80% 3-83% 3-86% 3-89% 3-91% then WOD b 3rds 10 Power snatches 10 box jumps T1- 135/95 30/24 T2- 115/75 Mod Box T3- 95/65 Mod Box Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 09012014

    By Adam Murphy

      Workout of the Day Teams of 2 Partition as needed One Partner working at a time 100 Plate Burpee 140 Pull Ups 200 Wall Ball 0:00 Run 200m as team 5:00 Run 400m 12:00 Run 600m 20:00 Run 800m 30:00 Run 1000m Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 08312014

    By Adam Murphy

      Workout of the Day Clean & Jerk Find your 1 rep max. 20 mins Power Clean then “Grace” 30 reps for time: Clean and Jerk (135 lbs) Post your scores to the Whiteboard.

    CONTINUE READING
  • Friday 08292014

    By Adam Murphy

      Workout of the Day WOD: 4 Rds 600m Run 25 Wall Ball 15 OH Lunge 10 Burpee Box Jumps T1- 45/25# 20inch Box T2- 25/15 Post your scores to the Whiteboard.

    CONTINUE READING
  • 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) […]

    CONTINUE READING
  • 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.

    CONTINUE READING
  • 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.

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