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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 06222013

    By Adam Murphy

    Sport WOD WOD A: Back Squat x 5 20min to establish 5 RM then WOD B: 1 Hang Squat Clean 1 Squat Clean 20 mins- Work Heavy Fitness WOD 30min AMRAP 1 mile Loop 30 Burpees 30 Dumbbell Thrusters (25/20) 30 ABMAT 800m Run 25 Burpees 25 Dumbbell Thruster 25 ABMAT 600m Run 20 Burpees […]

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  • Friday 06212013

    By Adam Murphy

      Workout of the Day 20 min: 10 Push Press @115/80 10 pullups 10 KB swing @53/35

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  • Thursday 06202013

    By Adam Murphy

      Sport WOD In 5 minutes Run 800 meters Perform as many muscle-ups as possible rest 5 minutes x 3 sets. **Sport Sub=Dips*** Fitness WOD In 5 minutes Run 800 meters and perform as many Wall Balls as possible rest 5 minutes x 3 sets.

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  • Wednesday 06192013

    By Adam Murphy

      Sport WOD 10 min AMRAP Power Snatches @80% of 1RM then Deadlift 3-3-3-3 add 5-10# from 3-weeks ago Fitness WOD Teams of 2 30 min AMRAP 1000m Row (250m Relay) 40 HR Push ups 40 KB High Pull 40 OH Lunge

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  • Tuesday 06182013

    By Adam Murphy

      Workout of the Day WOD A: Max Unbroken Chest-2-Bar pull-ups (don’t deadhang to singles, make them rhythmic and UB) rest 2:00 Max UB HSPU (again, no unatural pauses) 3 Sets then WOD B: 3 rounds: 10 burpee-box jump (20″) 50 Double Unders

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  • Monday 06172013

    By Adam Murphy

      Sport WOD Front Squat Find your 5 rep max. 18 Mins to Establish 5rm then 10 mins Clean & Jerk Ladder Start at 75% of 1rm Men Move up by 10# Women move up by 5# Fitness WOD 25min AMRAP 600m run 25 kb swing 25 goblet squat 25 Abmat

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  • Saturday 06152013

    By Adam Murphy

      Sport WOD WOD A: Overhead Squat Find your 5 rep max. 20mins to establish a 5RM WOD B: 1 Pause Snatch 1 Full Snatch Fitness WOD 30min AMRAP 1000m Run 15 Burpee Box Jumps 30 Lunges 45 ABMAT Situps

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  • Friday 06142013

    By Adam Murphy

    Workout of the Day Ladder Down 10-9-8-7-6-5-4-3-2-1 Shoulder-2-Overhead Level 1: 165/105 Level 2: 135/95 Level 3: 115/80 Ladder Up 1-2-3-4-5-6-7-8-9-10 Chest-2-Bar Pull Ups    

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  • Thursday 06132013

    By Adam Murphy

    Workout of the Day 5-Muscle Ups 15-Burpees 45- Double Undrs 4-MU 12-Burpee 36-DU 3-MU 9-Burpee 27-DU 2-MU 6-Burpee 18-DU 1-MU 3-Burpee 9-DU ***Don’t have MU’s ? Sub 3:1 Dips***

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  • Wednesday 06122013

    By Adam Murphy

    Sport WOD A: 10 min AMRAP Sets of 2 UnBroken Touch-and-Go Squat Cleans @75% of 1rm WOD B: Deadlift 5-5-5 + 5-10# from 3 weeks ago Fitness WOD A: 12 min AMRAP 20 ABMAT Situps 200m Run 20 Jumping Lunges

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805 N. Royal St., Alexandria, VA 22314