FREE TRIAL CLASS
  • 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

  • Wednesday 10302013

    By Adam Murphy

      Workout of the Day 5rds 10 T2B 30 Double Unders 10 HSPU Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 10292013

    By Adam Murphy

      Sport WOD Teams of 3 Relay: 5 rds 10 UB Back Squat (125/185) 15 Burpees **1:3 Work Rest, Partner goes through entire rd before the next goes. Fitness WOD partner relay WOD: 10 Rds 10 burpee 10 KB swing Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 10282013

    By Adam Murphy

      Sport WOD WOD A. High hang clean hang, floor clean jerk Can’t drop weight, build heavy. then WOD B 3 rounds: 15 KB swing (53/70) 15 c2b pull-ups Fitness WOD 5rds 15 DB Thrusters 15 OH Lunge 30 ABMAT Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 10262013

    By Adam Murphy

      Sport WOD 4rds 10 Power Snacthes (115/75) 20 Push Ups 400m Run Fitness WOD 30min AMRAP Teams of 3 Rotate when runner returns P1=Max KB High Pull P2=Max Push Ups P3=400m Run w/medball Post your scores to the Whiteboard.

    CONTINUE READING
  • Friday 10252013

    By Adam Murphy

      Workout of the Day 24min Cap 30 Muscle Ups 90 Double Unders 150 Wall Balls MU Sub= Men-80/80 Pull Up/Dip Women-60/60 Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 10242013

    By Adam Murphy

      Sport WOD 30 Clean & Jerks (165/115) EMOM 7 Lateral Burpees Fitness WOD 5rds 400m Run 10 Burpee Box JUmps 15 Dumbbell Thrusters Post your scores to the Whiteboard.    

    CONTINUE READING
  • Thursday 10232013

    By Adam Murphy

      Workout of the Day “Gun and Flight Simulator” (20 min cut-off) 5 unbroken pullups, 10 unbroken double unders 10 unbroken pullups, 20 unbroken double unders 15 unbroken pullups, 30 unbroken double unders 20 unbroken pullups, 40 unbroken double unders 15 unbroken pullups, 30 unbroken double unders 10 unbroken pullups, 20 unbroken double unders 5 […]

    CONTINUE READING
  • Wednesday 10222013

    By Adam Murphy

      Sport WOD Deadlift Find your 3 rep max. 20 mins then WOD B: 7min AMRAP 7 Snacthes (115/75) 7 Lateral Burpees Fitness WOD 800m Run 7rds 14 KB Swings 14 Burpees 800m Run Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 10212013

    By Adam Murphy

      Workout of the Day HSPU 18-15-12-9-6-3-1 T2B 1-3-6-9-12-15-18 Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 10192013

    By Adam Murphy

      Workout of the Day 5rds 3 cleans 2 Front Squat 1 Shoulder-to-Overhead 10 Lateral Burpees 400m run **L1: 185/115 L2: 165/105 L3: 135/95 L4: scale as needed** Fitness WOD 4 rounds: 400 run 15 DB thruster 15 KB swing 15 burpee Post your scores to the Whiteboard.

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