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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

  • 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
  • Monday 05122014

    By Adam Murphy

      Workout of the Day WOD a 15min 3rds NFT HSPU Strict pull up UB DU sets T1- 7-10 Strict HSPU 7-10 strict pull ups 2x 20 UB T2- 4-6 Strict HSPU 4-6 Strict Pull Ups 2 x 15 UB DU T3- 1-3 Strict HSPU 3-5 Banded Strict Pull Ups 2 x 10 UB DU […]

    CONTINUE READING
  • Saturday 05102014

    By Adam Murphy

      Workout of the Day Teams of Two 3 rds 60 Bar over burpees 50 Front Rack Lunges (95/65) 40 Power Snatches (95/65) Post your scores to the Whiteboard.

    CONTINUE READING
  • Friday 05092014

    By Adam Murphy

      Workout of the Day WOD A 3rds 400m run 10 Burpee Box Jump 20 TTB T1- TTB T2- K2E T3- Kip Work then WOD B 3 sets Max Unbroken Reps Wall Ball Rest as needed between Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 05082014

    By Adam Murphy

      Workout of the Day WOD 1: Power Clean Complex set every 90s x10 High Hang Power Clean + Hang Power Clean + Power Clean From the floor ***Start at 55% and build heavy, can’t drop the bar between positions*** then WOD 2: 3 RFT 10 deadlifts 50 double-unders T1- (275 lbs. / 185 lbs.) […]

    CONTINUE READING
  • Wednesday 05072014

    By Adam Murphy

      Workout of the Day Partner WOD 4 rounds: 60(48w) cals row(partition 15m, 12w) 50 oh lunge 40 pull-ups 30 HSPU Post your scores to the Whiteboard.

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