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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

  • Friday 11142014

    By Adam Murphy

      Workout of the Day WOD: 100 Double Unders 40 Pull Ups 30 HSPU 20 Muscle Ups 100 Double Unders T1- CTB HSPU (34inch) Muscle Ups T2- COB Mod HSPU 2:1 Dips T3- Ring Rows HR Push Ups 4min cap on DU Post your scores to the Whiteboard.

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  • Thursday 11132014

    By Adam Murphy

      Workout of the Day WOD A: Every 90s x8 Power Clean+Hang Squat Clean Reset Full Clean Build Heavy then WOD B: Strict Press 50%x5, 60%x3, 70%x1, 75%xAMAP [(REPS PERFORMED – 10) X 2.5] + WORKING MAX = NEW WORKING MAX Post your scores to the Whiteboard.

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  • Wednesday 11122014

    By Adam Murphy

      Workout of the Day WOD: 35min Cap 100m Relay Run (P1 runs then tags P2 to run until each runs 5x) 10rds Each 8 KB Swing 12 OH Lunge 8 Plate Burpee T1- 70/53 45/25 T2- 53/35 Lunge Post your scores to the Whiteboard.

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  • Tuesday 11112014

    By Adam Murphy

      Workout of the Day WOD A: Front Squat Set every 2:30mins 3@77% 3@82% 3@87% 3@82% 3@87% 3@92% then 5 rounds: 10 Dead Lift 10 Box Jump 30 Air Squat T1- 225/155 T2- 185/135 Post your scores to the Whiteboard.

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  • Monday 11102014

    By Adam Murphy

      Workout of the Day WOD A: Every 90s x8 Power Snatch + OHS + Hang Squat Snatch Build Heavy then WOD B: 3 Rds 15 Power Snatch 12 OHS 9 CTB Pull Ups T1- 95/65 CTB Pull Ups T2- 75/55 COB Pull Ups T3- Ring Row Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 11082014

    By Adam Murphy

      Workout of the Day Wod a Clean and jerk x1 then Wod B 400m run Grace 400m run Post your scores to the Whiteboard.

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  • Thursday 11072014

    By Adam Murphy

      Workout of the Day First Friday!!!! Pick Your own Her/Girl/Benchmark WOD!! First Friday Social!!! 7:07pm!! Can’t Decide?? then First Friday skills challenge; 11.07.14 Not sure what to do for FF? Looking for a fun challenge? Complete all 6 in 55 min class time, coach must witness or you can video for review. All who […]

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  • Thursday 11062014

    By Adam Murphy

      Workout of the Day Wod A Every 90s x8 Full snatch +2 ohs T2- Full Snatch + 2 Power Snatch then WOD B: Strict Press % off WM 55%x5, 62.5%x5 3 Sets 67.5%x10 Rest 90s Between Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 11052014

    By Adam Murphy

      Workout of the Day Teams of 3 10 rds each 200m row 30 DU 8 CTB P1 row-DU-CTB P2 CTB-DU-row P3 row-DU-CTB 35min cap Post your scores to the Whiteboard.

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  • Tuesday 11042014

    By Adam Murphy

      Workout of the Day Wod A Every 2:30 Back squat 3@77% 3@82% 3@87% 3@82% 3@87% 3@92% then Wod b 7 rds 5 dead lifts 12 wall ball T1 315/220 T2 275/185 T3 225/155 Post your scores to the Whiteboard.

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