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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 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.

    CONTINUE READING
  • 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.

    CONTINUE READING
  • 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.

    CONTINUE READING
  • 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.

    CONTINUE READING
  • Monday 10072013

    By Adam Murphy

      Workout of the Day A. 40 Pull Ups 30 Burpees 20 HSPU 10 Muscle Ups Rest 5 Min then B. 20 Pull Ups 15 Burpees 10 HSPU 5 Muscle Ups Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 10052013

    By Adam Murphy

      Sport WOD WOD A: Front Squat x5 Every 3mins x4Sets Record AVG then WOD B: 5 Rds 30 DU 6 Power Cleans (165/105) Fitness WOD 25 Min AMRAP 3 Rds 9 Burpees 9 KB HP 9 Box Jumps ***After 3rds*** 400m Run Post your scores to the Whiteboard.    

    CONTINUE READING
  • First Friday 10042013

    By Adam Murphy

      Workout of the Day Choose Your Own Hero/Girl/Benchmark WOD Can’t Decide? “Helen” 3 rounds for time: 400 meter run 21 kettlebell swings (1.5 pood) 12 pull-ups Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 10032013

    By Adam Murphy

      Workout of the Day 7min Running clock 800m run Max HSPU then 7min Running clock 800m run Max Burpee Box Jump then 7min Running clock 800m run T2B then 7min Running clock 800m run Max HR Push Up Post your scores to the Whiteboard.

    CONTINUE READING
  • WED 10022013

    By Adam Murphy

      Sport WOD 12min AMRAP 3 Snatches (165m/105w or Scale to 87% of 1rm) 15 Wallball Fitness WOD 21,18,15,12,9,6,3- DB Thruster ABMAT 3,6,9,12,15,18,21 KB Swing ABMAT Post your scores to the Whiteboard.

    CONTINUE READING
  • October 10012013

    By Adam Murphy

      Workout of the Day 30-20-10 Pull Ups Push Press (95/65) Bar Over Burpees Post your scores to the Whiteboard.

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