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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

  • 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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  • Saturday 08162014

    By Adam Murphy

      Workout of the Day WOD A: 20mins Establish a session Max Squat Clean then WOD B: 30 Hang Squat Cleans for time EMOM 5 burpees **Start with 5 Burpees** T1- 155/110 T2- 135/95 T3- 115/75 Post your scores to the Whiteboard.

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  • Friday 08152014

    By Adam Murphy

      Workout of the Day WOD A Set every 2:30mins Push Press 5-70% 3-80% 2-85% 1-90% 1-95% 1-95%+ then WOD B 4 Rds 10 S2OH 20 Pull Ups T1- 135/95 T2- 115/75 T3- 95/65 Post your scores to the Whiteboard.

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  • Thursday 08142014

    By Adam Murphy

      Workout of the Day WOD A EMOM x10 2 High Hang Snatch (Squat) ~65% and build heavy **Stabilize at the bottom for a 1 count before standing** then WOD B: Deadlift % based off New Working Max 5 Sets 65% x8 75s between sets Post your scores to the Whiteboard.

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  • Wednesday 08132014

    By Adam Murphy

      Workout of the Day WOD: Teams of 3 10 rds each 250m row 8 Plate Burpees 30 Double Unders Relay style: P1 & P3 will begin at the rower, P2 will be down by the rope. P1- Will start on the Row and go through an entire round then tag P2 then P2-Will start […]

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