FREE TRIAL CLASS
  • 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

  • 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.

    CONTINUE READING
  • 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.

    CONTINUE READING
  • 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 […]

    CONTINUE READING
  • Tuesday 05202014

    By Adam Murphy

      Workout of the Day WOD A. Front Squat Set every 3mins 5-83% 3-88% 1-93% 5-88% 3-93% 1-98% then Wod B. Every 5mins x3 7 HSPU 14 KB Swing 7 Burpee Box Jump T1- Full ROM HSPU (Regional standard) 70/53# KB 24/20 Box T2- Modded ROM HSPU 53/35# KB 20/Modded Box Jump Over T3- 14 […]

    CONTINUE READING
  • Monday 05192014

    By Adam Murphy

      Workout of the Day WOD A. 3rds NFT (15mins) Toe-To-Bar Double Unders Pisto; Squats T1- 10-15 UB TTB 20 UB x3 DU 10-14 Alt Pistols T2- 6-9 TTB 20 UB DU x2 6-8 Alt Pistols T3- 5-10 K2E 30 DU/Att 6-10 Modded Pistols or Split Squats then WOD B. Amanda 9-7-5 Muscle Ups Squat […]

    CONTINUE READING
  • Saturday 05172014

    By Adam Murphy

      Workout of the Day WOD A. Every 3mins x 7 sets Build Heavy 1 Full Squat Clean + 1 Front Squat then Wod B. Cash in 25 Lateral Burpee 3rds 15 Power Cleans 200m Run Cash Out 25 Lateral Burpees T1- 135/95 T2- 115/75 T3- 95/65 Post your scores to the Whiteboard.

    CONTINUE READING
  • Friday 05162014

    By Adam Murphy

      Workout of the Day 100 double unders 50 wall ball 25 CTB Pull ups 15 Burpee box jump overs 25 CTB Pull Ups 50 wall ball 100 DU T1- As Rx T2- 50 DU Chin Over bar T3- 4 mins DU work Band Assisted or Ring Rows Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 05152014

    By Adam Murphy

      Workout of the Day WOD A EMOM x12 1 Power Snatch + 1 Hang Snatch (Squat) ** Start at 55% and build heavy then WOD B DeadLift 5-80% (All Singles) 3-85% (All Singles) 1-90% Then Drop to 80% of your final single and AMRAP TNG Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 05142014

    By Adam Murphy

      Workout of the Day WOD: Cash In 800m Run then 5rds 10 TTB 15 S2OH 5 Muscle Ups Cash Out 800m Run Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 05132014

    By Adam Murphy

      Workout of the Day WOD A Back Squat 5-80% 3-85% 1-90% 5-85% 3-90% 1-95% Take set every 3mins then WOD B Every 5mins x 3 sets 20 Wall Ball 15 Box Jumps 10 Burpees T1- Box Jump (30/24) T2- Box Jump (24/20) T3- Modified Box Jumps Post your scores to the Whiteboard.

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