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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 12072013

    By Adam Murphy

      Sport WOD Teams of Two 7 Rds 7 Snatch (115/75) 7 Lateral Burpees 7 Front Rack Lunges Fitness WOD 5 Rds 20 DB Thrusters 20 Slamball 20 ABMAT Situps Post your scores to the Whiteboard.

    CONTINUE READING
  • First Friday 12062013

    By Adam Murphy

      Cant Decide? First Friday “The Chief” Max rounds in 3 minutes of: 3 Power cleans (135 lb) 6 Push-ups 9 Squats Rest 1 minute then repeat, for a total of 5 cycles. OR Choose your own! Girl/Hero/Benchmark Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 12052013

    By Adam Murphy

      Workout of the Day WOD A: 3rds 7 MU (14 dips) 15 kb swings Rest 4 Mins then WOD B: 3 Rds 15 HSPU (2:1 strict press) 20 box jump (30/24) Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 12042013

    By Adam Murphy

      Sport WOD Clean Find your 1 rep max. 15 mins Full Clean (Squat) then WOD B: DeadLift Quickly work up to 75% x 1 rep, drop 10% and AMRAP Fitness WOD 3 Rds 50 ABMAT 800m Run 50 Air Squats Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 12032013

    By Adam Murphy

      Workout of the Day Every 3mins x10 sets 10 c2b 15 wall ball 10 burpee Record split times Levels 10-15-10 8-12-8 6-10-6 Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 12022013

    By Adam Murphy

      Sport WOD Wod A- 20 mins Build heavy Snatch DL to knees/pause Snatch ***working pull off floor*** then Wod B- 10 MIN EMOM 3 Hang Power snatches AMRAP DU Fitness WOD 8 Rds 12 kb swings 12 box jumps 12 hr push ups Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 11302013

    By Adam Murphy

      Sport WOD Front Squat Waves: 5-80% 3-85% 1-90% 5-85% 3-90% 1-95%+ **1 Set every 3mins** then Clean & Jerk Find your 1 rep max. 20 Mins Establish 1 RM CL&J Fitness WOD 30min CAP 10 Rds 10 Slam Ball 5 Burpee Box Jumps 10 KB Swing Every 5mins Run 400m Post your scores to […]

    CONTINUE READING
  • Black Friday Madness!

    By Adam Murphy

      Workout of the Day Two teams Score is total points dived by team members 30 min AMRAP 1 Point=10 box jumps 1=10 cals on row 1=10 pull ups 1=10 Burpees 1=200m run 1=10 wall ball 1=40 UB DU 2= 5 2-for-1 wall balls 2=10 c2b pull ups 2=400m run 2= 5 burpee box jumps […]

    CONTINUE READING
  • Wednesday 11272013

    By Adam Murphy

      Sport WOD WOD A: EMOM x8 2x Power snatch then WOD B: 12 Dead Lift (275/185) 12 HSPU 30 Double Unders 9 DL 9 HSPU 30 DU 6 DL 6 HSPU 30 DU 3 DL 3 HSPU 30 DU Fitness WOD Fitness 5rds 20 jumping Slamball 20 push ups 20 kbhp Post your scores […]

    CONTINUE READING
  • Tuesday 11262013

    By Adam Murphy

      Workout of the Day Partner Wod Relay Style (P1:P2) 10 Rds—–30min Cap 10 Lateral Burpees 10 Push Press (95/65) 10 Front Rack Lunges (95/65) Post your scores to the Whiteboard.

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