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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 11162013

    By Adam Murphy

    Sport WOD Wod a: Every 90s x 8 Sets 1.1.1 Cleans Start at 75% build heavy (24 cleans) **Each lift should be done within 10s of the previous** then Wod b: 3rds 10 Front rack lunge (135/95) 10 Lateral Burpees 10 Power Cleans Fitness WOD 8 Rds 200m run 10-Burpees 10-Kbhp 10-Goblet squats Post your […]

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  • Friday 11152013

    By Adam Murphy

      Sport WOD WOD A 15mins Establish 1rm Jerk then Wod B 2min AMRAP 185# S2OH rest 4mins 2min AMRAP 155# S2OH rest 4mins 2min AMRAP 135# S2OH Fitness WOD 4rds 20 Box Jump 400m run 25 DB thrusters Post your scores to the Whiteboard.    

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  • Thursday 11142013

    By Adam Murphy

    Workout of the Day WOD A: EMOM x10 4 MU (Sub XX C2B Pull Ups) **Score is lowest number** then Wod B: 3 Rds 30 Burpees 30 KB Swings Post your scores to the Whiteboard.

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  • Wednesday 11132013

    By Adam Murphy

      Sport WOD WOD A: EMOM x10 Hang Snatch **Start at 55% and build heavy** then WOD B: 30 OHS (65/95) 30 T2B 20 Power Snatch 20 T2B 10 Squat Snatch 10 T2B Fitness WOD 50 sit-up cash in 50-40-30-20-10 Jumping lunge KB High pull 50 sit-up cash out Post your scores to the Whiteboard.

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  • Tuesday 11122013

    By Adam Murphy

      Workout of the Day Teams of Two Partner Relay 30min Time Cap 10Rds 6 Burpee Box Jumps 12 Wall Balls 24 Double Unders **Partner 1 Does an entire round before partner 2 goes** Post your scores to the Whiteboard.

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  • Monday 11112013

    By Adam Murphy

      Sport WOD “Zimmerman” Complete as many rounds as possible in 25 minutes of: 11 Chest-to-bar pull-ups 2 Deadlifts, 315 pounds 10 Handstand push-ups Fitness WOD “Swindy” 25:00 amrap 6 pull-up 9 push-up 12 KB swing 15 squat Post your scores to the Whiteboard.

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  • WOD For Warriors

    By Adam Murphy

    RWB WOD For Warriors The WOD: “Armistice” Round 1: 11 minute AMRAP 200-meter sprint | 11 sit-ups | 11 air squats 200-meter sprint | 22 sit-ups | 22 air squats 200-meter sprint | 33 sit-ups | 33 air squats *add 11 to the sit-ups and air squats for each additional round 2-minute rest and reflection, […]

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  • Friday 11082013

    By Adam Murphy

      Workout of the Day A. 40 Pull Ups 30 Toes to bar 20 HSPU 10 Muscle Ups Rest 5 Min then B. 20 Pull Ups 15 toes to bar 10 HSPU 5 Muscle Ups Post your scores to the Whiteboard.

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  • Thursday 11072013

    By Adam Murphy

      Sport WOD 3 rounds 25 KB (70/53) 20 burpee 15 S2OH (155/105) Fitness WOD 21,18,15,12,9,6,3 DB thruster DB lunge Burpee Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 11062013

    By Adam Murphy

      Sport WOD 12:00 EMOM Odd: 6 Unbroken Front rack lunge Even: XX DU Fitness WOD 5rds 400m Run 20 KB Swing 20 Box Jump Post your scores to the Whiteboard.

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