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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 08092014

    By Adam Murphy

      Workout of the Day Workout of the Day WOD 15 Front Squats 1 Mile Loop 15 Front Squats T1- 195/125 T2- 175/115 T3- 155/105 T4- 135/95 Post your scores to the Whiteboard.

    CONTINUE READING
  • Friday 08082014

    By Adam Murphy

      Workout of the Day WOD: Teams of Two 30 min Cap 10 rds (Relay) 10 S2OH 10 Pull Ups 25 Double Unders T1- 95/65 COB 25 DU T2- Mod #’s 8-8-25 T3- 75/55 Modded Pull Ups 25 DU +Att Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 08072014

    By Adam Murphy

      Workout of the Day WOD A: EMOM x10 2 Power Cleans ~65% Build Heavy then WOD B: Deadlift 50%x5 60%x3 70%x1 75%xAMAP **Rest As needed** **Adjust New WM by how many reps hit for the AMAP** [(Reps-standard) x5] + Working Max= New WM Post your scores to the Whiteboard.    

    CONTINUE READING
  • Wednesday 08062014

    By Adam Murphy

      Workout of the Day Every 6mins x5 10 Burpee box jumps (30/24) 25 wall ball 15 ttb 400m run T1- 30/24″ TTB T2- 24/20 Mod Reps to get in the time limit T3- V Sit up Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 08052014

    By Adam Murphy

      Workout of the Day WOD A Every 45s x7 8 UB pull up T1- Ctb T2- Cob T3- 3-7 cob T4- Ring row then WOD B 500m row cash in 3 rds 12 hspu 24 walking lunge 500m row cash out T1- 2″ Deficit HSPU 45/25 OH Lunge T2- Full ROM HSPU 25/15 Lunge […]

    CONTINUE READING
  • Monday 08042014

    By Adam Murphy

      Workout of the Day WOD A Set every 3mins Back Squat 5-65% 3-75% 3-80% 2-88% 1-93% 1-101%+ NEW PR!! then WOD B 3 rds 6 Muscle Ups 10 Snatches 50 Double Unders T1- RX MU 135/95 50 DU T2- 2:1 Dips for MU 115/75 35 DU T3- 2:1 Dips 95/65 35 DU +Att Post […]

    CONTINUE READING
  • Saturday 08022014

    By Adam Murphy

      Workout of the Day WOD A Build to a Heavy Single Squat Clean Thruster then Whats Your Frantasy? Choose one of the following: Fran 21-15-9 Thrusters (95/65) Pull Ups (COB) Or 15-12-9 Thrusters (115/75) Pull Ups (CTB) Or 12-9-6 Thrusters (135/95) Bar Muscle Ups ***Scale as needed*** Post your scores to the Whiteboard.   […]

    CONTINUE READING
  • First Friday 08012014

    By Adam Murphy

      Workout of the Day First Friday!!!! Social at 7:07pm!!!!! Stop on by Food and Drink to celebrate Jerrys Victory!!! Choose Your Own Hero/Girl/Benchmark Can’t Decide? then “The Ghost” 6 rounds of: 1 minute of rowing (for calories) 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as […]

    CONTINUE READING
  • Thursday 07312014

    By Adam Murphy

      Workout of the Day WOD A- EMOM X10 2 Snatches (no tng) Start 65% build heavy then WOD B- 90s between sets Deadlifts (off working max) 55% x5 62.5% x5 67.5% x3 x10 Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 07232014

    By Adam Murphy

      Workout of the Day Wednesday- Every 6mins x5 400m run 20 Wall Ball 15 oh lunge 15 Plate Burpees Post your scores to the Whiteboard.

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