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

  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

Workouts'S ARCHIVE

  • Saturday 01182014

    By Adam Murphy

      Sport WOD 3 RFT 15 pullup 15 powerclean (115/75) 15 burpee 15 Shoulder To Overhead Fitness WOD 14 Rds 7 KBHP 7 Goblet Squat 7 Lunges **Every 5mins complete 15 Burpees** Post your scores to the Whiteboard.

    CONTINUE READING
  • Friday 01172014

    By Adam Murphy

      Sport WOD 100 DU 10 Muscle Up 20 Squat Clean Thrusters 155/105 10 Muscle Up 100 DU Fitness WOD 25 Jumping Slam Ball Cash In 5 Rds 20 Pushups 20 DB Thrusters 25 Jumping Slam Ball Cash Out Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 01162014

    By Adam Murphy

      Workout of the Day Team Intervals: 30min CAP 9 rds: 9 T2B 9 KB Swing 9 Box Jump-overs Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 01152014

    By Adam Murphy

      Workout of the Day WOD A: 10 Min cap 10 RFT 5UB C2B Pull ups ***Scale to 10x 3UB*** ***Scale to 30 for time*** then Wod B: 10min Cap 10 RFT 15 UB WB ***Scale to 10UB*** Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 01142014

    By Adam Murphy

      Sport WOD CrossFit Games Open Workout 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lb / 90lb) 10 Muscle-ups then WOD B: 5min Cap 10 RFT 30 UB Double Under Fitness WOD Teams of two 10 Rds- 10 OH Lunge 10 Plate Burpee […]

    CONTINUE READING
  • Monday 01132014

    By Adam Murphy

      Sport WOD Clean and Jerk Ladder 10:00 amrap 15 reps at 135/95 15 reps at 165/115 15 reps at 195/135 AMRAP at 225/155 Fitness WOD Fitness: 30min amrap 400m run 20 Kb swing 20 db thruster 400m run 25 25 400m run 30 30 Continue for 30mins Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 01112014

    By Adam Murphy

      Sport WOD 30 Min AMRAP Teams of Two Partition as needed 60 Snatches (Must switch after 5) 95/65 70 Front Rack Lunges (Must switch after 10) 95/65 80 T2B (Must Switch after 8) Fitness WOD 30 Min AMRAP Teams of Two Partition as needed 40 Slamball 40 KB Swing (53/35) 40 Lunges ***Must hold […]

    CONTINUE READING
  • Friday 01102014

    By Adam Murphy

      Workout of the Day 10min AMRAP 5 Lateral Burpee 10 Shoulder to Overhead 15 Box Jump Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 01092014

    By Adam Murphy

      Workout of the Day 5min 100 Double Unders AMRAP Muscle Ups -Rest 3mins- then 5mins 100 Double Unders AMRAP HSPU -Rest 3mins- then 5mins 100 Double Unders AMRAP C2B Pull Ups Rest 3mins- Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 01082014

    By Adam Murphy

      Sport WOD A. 15:00 to establish max hang power clean x 5 then B. For time: 4×15 unbroken Deads, 225/155 – must be touch and go. This is for time, but don’t allow yourself to work with bad mechanics – be smart and take the time you need to get the reps and drill […]

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