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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

  • Friday 12142012

    By jerry

    Wod: 4 Intervals 400m Run 30 Wall Ball 20 Box Jump 3 Min Rest between Intervals

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  • Sport: WOD A: 15 Min 3-Position Snatch Max High Hang Pause Full Snatch (don’t increase weight unless proficient with the current weight) WOD B: 10 Min 5 Touch and Go Dead Lift Fitness: Team- P1-completing Reps P2-Waiters Walk score is time divided by # of Waiters Walks (Think time as points, if you end at […]

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  • Sport: 20min AMRAP 25 Double Unders 10 Pull Ups 5 HSPU Fitness: 20min AMRAP 6 Pullups 9 Hand Release Pushups 12 Box Jumps 

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  • Tuesday 12112012

    By jerry

    Wod A: 1 Back Squat every 90 sec x 7ets start around 80%, add load each set Treat this like our OLY work, build to a max if you feel it or take a bunch of heavy singles   Wod B: “Lactate test” 250m Row 15 KB Swing 25 Burpees 15 KB Swing 250m Row […]

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  • CFOT ATHLETES! I’m (Adam Murphy)  in the process of completing my Optimum Performance Training-Coaching Certification Program. I need to complete a full Assessment on 20 individuals which includes the following: Caliper Measurements or Other Biomarker test -Body Fat Scores Movement Analysis -complete analysis from Head-to-Toe looking for discrepencies from R-to-L Physical Assessment and work Capacity […]

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  • Monday 12102012

    By jerry

    Sport Wod A. 15min Establish a 1rm Clean & Jerk Wod B. 8 min AMRAP how high can you ladder up 1,1 2,2 3,3…. Clean & Jerk (115w, 165m) and MU (sub double the pullup) Fitness: 600m Run 40 DB Thruster 10 KB Swing 600m Run 30 DB Thrusters 20 KB Swing 600m Run 20 […]

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  • 30 Front squat 1 mile run 30 plate burpees

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  • First Friday Pick your own Hero/Girl/Benchmark Wod Can’t decide? Like Barbells? Like Rowing? Like Pullups? Why not try: Jackie- 1000m Row 50 Thrusters (45lbs) 30 Pullups    

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  • SPORT: Wod A- EMOM: 10min 1 Hang Squat Clean Wod B- EMOM: 5min 2Pause Clean Deadlift Wod C- EMOM: 5min 5 Touch and Go Power Clean FITNESS: 5 Burpee 5 Slamball 5 Sit up 200m Run 10-10-10-200 Run 15-15-15-200 Run 20-20-20-200 Run 25 Burpee 25 Slamball 25 Situps 200m Run

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  • Continuous Running Clock: 5 min: Max muscle up (Sub Dips) 5 min: Max double under 5 min: Max HSPU

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