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  • 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

  • Friday 10182013

    By Adam Murphy

      Workout of the Day “Cindy” As many rounds as possible in 20 min: 5 Pull-ups 10 Push-ups 15 Squats Post your scores to the Whiteboard.

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  • Thursday 10172013

    By Adam Murphy

      Sport WOD A. EMOM x 10 Snatch x 1 Build heavy then B. EMOM x 20 Odd: 1 snatch plus 2 OHS (start at 70-80% of (A), build if possible Even: XX KB Swing Score lowest interval so pick a tough but doable number. Fitness WOD Partner WOD: Teams of 2 20 min AMRAP […]

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  • Wednesday 10162013

    By Adam Murphy

      Workout of the Day 5rds 6-Double Dip MU 9-HSPU 12-Box Jump Post your scores to the Whiteboard.

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  • Tuesday 10152013

    By Adam Murphy

      Workout of the Day 30min TIme Cap Partner DT 5rds Each 12 DL 9 Hang Cleans 6 S2OH **Pick a weight you could go 3rds UB** Straight into 5rds(each) 20 WB Post your scores to the Whiteboard.

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  • Monday 10142013

    By Adam Murphy

      Workout of the Day Teams of Two Relay Style (Must Tag Partner) 5 rounds 10 pullup 10 burpee Then 5 rounds 10 t2b 30 DU **You go Partner goes** **Each Partner does 5rds of both Wods** Post your scores to the Whiteboard.

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  • Saturday 10122013

    By Adam Murphy

    Workout of the Day “Fight Gone Bad” Three rounds of: Wallball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push press, 75 pounds (Reps) Row (Calories) *In this workout you move from each of five stations after a minute. The clock does not reset or […]

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  • Friday 10112013

    By Adam Murphy

      Workout of the Day “Fran” 21-15-9 reps, for time: Thruster (95 lbs) Pull-ups Post your scores to the Whiteboard.

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  • Thursday 10102013

    By Adam Murphy

      Sport WOD BAck Squat Waves 5-@80% 3-85% 1-90% 5-85% 3-90% 1-95% then EMOM x10 2 Power cleans Start @80% and build heavy (Record AVG) Fitness WOD Partner WOD 2 Rds 1,000m Row (250m relay) 100 Lunges (Partition as needed) 100 Box Jumps 100 Burpees Post your scores to the Whiteboard.

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  • Wednesday 10092013

    By Adam Murphy

      Workout of the Day 25min Time Cap Every 5mins 400m Run 8 Rds 10 S2OH (135/95) 30 DU 10 T2B **Start with run** Post your scores to the Whiteboard.

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  • Tuesday 10082013

    By Adam Murphy

      Sport WOD WOD A: 12mins Build up To a 3 Rep Max Hang Snatch (Can’t Drop) then WOD B: 3 Rds 10 DL (275m/185w) 30 Wall Ball Fitness WOD 5Rds 20 DB Thrusters 20 Slamball 20 KB Swing Post your scores to the Whiteboard.

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