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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

  • Tuesday 09032013

    By Adam Murphy

      Workout of the Day Wod A 10:00 running clock: 600m run (cash in only) then amrap 7(5) ctb pull-up 7(5) hspu 30 DU Rest 5mins then Wod B 10:00 running clock: 600m run (cash in only) then amrap 7 t2b 7 KB Swing 7 burpee

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  • HotShots 19

    By Adam Murphy

      Workout of the Day “Hotshots 19” Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters

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  • Friday 08302013

    By Adam Murphy

      Workout of the Day Five rounds for time of: 10 Burpees Over the Barbell 15 Push Press (115/83 lbs)

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  • Thursday 08292013

    By Adam Murphy

      Workout of the Day Teams of Two 30 min AMRAP (You go, partner goes) 10 C2B Pull ups 15 Wall Ball 15 Box Jump

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  • Wednesday 08282913

    By Adam Murphy

      Sport WOD WOD A: BS x 5 every 3mins x 4 sets Record Average LOAD, so all 4 sets should be working sets Compare to July 31 then WOD B: EMOM x10 Full Clean (Start at 70% and Build Heavy) Fitness WOD 5 round: 400 run 30 goblet 20 KB

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  • Tuesday 08272013

    By Adam Murphy

      Workout of the Day WOD A. 5:00 amrap 4(3)MU 8 KB swing (53w, 70m) then WOD B. 5:00 amrap 4 HSPU 8 pull-up then WOD C. 5:00 running clock 600 Run amrap plate burpees then WOD D. 5:00 running clock 600m run amrap Double Unders ***Rest 3mins Between Rounds***

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  • Monday 08262013

    By Adam Murphy

      Sport WOD WOD A: Power Snatch 5-75% 3-80% 1-85% 5-80% 3-85% 1-90% **Perform a Set every 3mins** then WOD B: EMOM x8 5 TNG DeadLift AMRAP Toe-2-Bar Fitness WOD “Loredo” 6 rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters

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  • Saturday 08242013

    By Adam Murphy

      Sport WOD WOD A: Front Squat 5-75% 3-80% 1-85% 5-80% 3-85% 1-90% based off new 1 RM from previous week then WOD B: SF WOD 1 Teams of Two 8mins Max Clean (combined score) Kicker-Load bar then every Lateral Hand Release Burpee performed adds 2# to your final score. Burpees must be performed before […]

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  • Friday 08232013

    By Adam Murphy

      Workout of the Day Pull Ups 20-18-16-14-12-10-8-6-4-2 Shoulder-To-OverHead 1-2-3-4-5-6-7-8-9-10 RX: Sets To be performed UnBroken before moving to the next (Alternate between Pull Ups and S2OH) 165m/105w

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  • Thursday 08222013

    By Adam Murphy

      Workout of the Day 3 person partner WOD: 20 min AMRAP P1: 250m row P2: plate burpees P3: Wall Ball Cannot start burpees or swings until person at erg hits ‘menu back’, starts rowing and yells GO!

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