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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

  • Monday 07222013

    By Adam Murphy

      Workout of the Day Every 3:30min 6 Squat Cleans 12 Chest-2-Bar pull up 5rds Levels 1: 185/125 2: 155/105 3: 135/95 Fitness WOD 6 Rds 12 KB Swing 12 HR Push Ups 12 Goblet Squat

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  • Saturday 07202013

    By Adam Murphy

      Sport WOD WOD A: Front Squat 3- 65% 2-75% 1-85% 3-75% 2-85% 1-90%+ then WOD B: Every 90s x7 1 Pause at knee squat clean+ 1 Hang Squat Clean + 1 Full Squat Clean Fitness WOD 30 Min Cap 400m Run 20 Burpee Box Jumps 40 ABMAT Sit Ups 20 DB Thrusters 800m Run […]

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  • Friday 07192013

    By Adam Murphy

      Workout of the Day 8 Sets 4 Each: Every 2:30 x 4 ODD max UnBroken C2B pull-ups (don’t game the pullups, go for a PR and all out each set) Even: Max UnBroken PP @135/95

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  • Thursday 07182013

    By Adam Murphy

      Workout of the Day 25 Min AMRAP 50 DU 10 T2B 10 KB Swing 10 HSPU

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  • Wednesday 07172013

    By Adam Murphy

      Sport WOD WOD A: Back Squat x 4 Every 3min x 4 Sets then WOD B: Every 60s x10 Odd: 2x Clean DL to Halting Position EVEN: 1 Full Clean Fitness WOD 30 mins AMRAP Teams of 2 (Grab an item 15#+ ladies 20#+ Men, under 20# women OH hold, under 30# OH Hold […]

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  • Tuesday 07162013

    By Adam Murphy

    Workout of the Day 5 Rds 5 Muscle Ups 15 Box Jumps 25 Wall Balls

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  • Monday 07152013

    By Adam Murphy

      Workout of the Day 30 Snatches (135m/95w) 40 Pistol Squats 50 Plate Burpees

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  • Saturday 07132013

    By Adam Murphy

    Sport WOD FS x 5 every 3:00 x 4 sets Record average load (all 4 sets should be working sets) No misses! Starting load should be at least 75-80% of 1RM then Quadzilla As many 1-5 unbroken hang squat clean ladders as you can in 10 min. (Do one then drop, 2 then drop, 3 […]

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  • Friday 07122013

    By Adam Murphy

    Workout of the Day 5 Rds 5 C2B Pull Ups 10 HR Push Ups 15 Air Squat ***30 Shoulder to Overhead*** 5Rds 5 C2B Pull Ups 10 HR Push Ups 15 Air Squats ***LEVELS*** 155m/105w 135m/95w 115m/95w

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  • Thursday 07112013

    By Adam Murphy

    Workout of the Day Partner WOD Running Clock 5mins x6 (3sets each) Odd Sets-Both Partners run 400m in remaining time Max T2B Even Sets-Both Partners run 400m in remaining time Max Muscle Ups  

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