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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 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.

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  • 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.) […]

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  • 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.

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  • Tuesday 05062014

    By Adam Murphy

      Workout of the Day WOD A. Front Squats Every 3mins take a set 5-80% 3-85 1-90 5-85 3-90 1-95 then WOD B. Every 5:00 3 Sets for total time/set 9 Power Snatches 12 Box Jump (30/24) 15 Burpees T1- 115/75 T2- 95/65 T3- 75/55 T4- KB Swings Box Jumps T1- 30/24 T2- 24/20 T3- […]

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  • Monday 05052014

    By Adam Murphy

      NEW CLASS TIMES START TODAY!!!!!! 0500 0555 0650 0915 1230 1700 1755 1850   Workout of the Day Wod 1-15mins 3rds NFT T1- 5-8 MU 50 DU 1-3 leg less rope climb T2- 2-4 MU 40 DU 1-3 rope climbs T3- 1-3 MU 30 DU 5 strict pull ups T4- 5 dips @3010 tempo […]

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  • Saturday 05032014

    By Adam Murphy

      Workout of the Day “Abbate” For time: Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean and jerk, 21 reps Run 1 Mile Post your scores to the Whiteboard.

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  • First Friday 05022014

    By Adam Murphy

      First Friday Choose your own Hero/Girl/Or Other Benchmark!! Can’t decide???????????? then “Nukes” 8 minutes to complete: 1-mile run 315-lb. deadlifts, max reps Then, 10 minutes to complete: 1-mile run 225-lb. power cleans, max reps Then, 12 minutes to complete: 1-mile run 135-lb. overhead squats, max reps Do not rest between rounds. Post run times […]

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  • Thursday 05012014

    By Adam Murphy

      Workout of the Day “Karabel” 3 rounds of 50 WB, 10 snatch T1: 155/105 T2: 135/95 T3: 115/80 T4: 95/65 T5: KB Swings Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 04302014

    By Adam Murphy

      Workout of the Day For time: 20 Muscle Ups 30 HSPU 40 CTB Pull Ups 50 burpees T1- MU/HSPU/CTB Pull Ups/Burpees T2- MU=2:1 Dips HSPU=Wall Walks CTB=COB->Ring Rows Burpees Post your scores to the Whiteboard.

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