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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

  • 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.

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  • Monday 11252013

    By Adam Murphy

      Sport WOD WOD A: 12min Build to a Heavy 3x Hang Clean then “Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans (135 lbs) Fitness WOD “Morrison” 50-40-30-20-10 reps for time of: Wall ball shots, 20 pound ball Box jump, 24 inch box Kettlebell swings, 1.5 pood Post […]

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  • Saturday 11232013

    By Adam Murphy

      Sport WOD WOD A: Every 90s x10 High Hang Snatch OHS Full Snatch **Build Heavy** then WOD B: 15min AMRAP 10 Snatch (115/75#) 20 Wall Ball 10 T2B Fitness WOD 1 Mile Loop 5rds 20 KB Swings 20 Lunges 20 Goblet Squats 1 Mile Loop Post your scores to the Whiteboard.

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  • Friday 11222013

    By Adam Murphy

      Workout of the Day 30 Mins 1st Min-Max Strict Press (95/65) 2nd Min-Max Strict Pull Ups 3rd Min- Dips **Continue rotation for 30 mins, score is lowest number in any round*** Post your scores to the Whiteboard.

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  • Thursday 11212013

    By Adam Murphy

      Workout of the Day 50- Double unders 400m run 30- OH lunge 20- HSPU 10- Burpee box jump 20-HSPU 30-oh lunge 400m run 50 DU Post your scores to the Whiteboard.

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  • Wednesday 11202013

    By Adam Murphy

        Sport WOD Wod A: 15 mins Establish session max Front Squat then Wod B: ***Must Clean The Weight*** 2min AMRAP Front Squats @205/135 Rest 2mins 2min AMRAP Front Squats @185/120 Rest 2mins 2min AMRAP Front Squats @155/105 Fitness WOD 3rds 3 man makers 30-DB front squat 3-man makers 800m Run Post your scores […]

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  • Tuesday 11192013

    By Adam Murphy

    Workout of the Day Teams of Two Relay Style 30min Time Cap 8 Rds 10 Chest-2-Bar 10 Burpees 10 KB Swing (53/35) 50 HSPU Cash Out (partition as needed) must switch after 5 Post your scores to the Whiteboard.

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  • Monday 11182013

    By Adam Murphy

    Sport WOD wod A: 1.1 full snatch (Must reset off the floor each time, lifts should be done within 10s of previous) Every 90s x 6 sets start at 70% build heavy then Wod b: 3rds 7-Power Snatch (135/95) 50-Double Unders 7-Muscle Ups(sub dips 2:1) Fitness WOD 7rds 15 Box jumps 15 DB thruster 20 […]

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  • Saturday 11162013

    By Adam Murphy

    Sport WOD Wod a: Every 90s x 8 Sets 1.1.1 Cleans Start at 75% build heavy (24 cleans) **Each lift should be done within 10s of the previous** then Wod b: 3rds 10 Front rack lunge (135/95) 10 Lateral Burpees 10 Power Cleans Fitness WOD 8 Rds 200m run 10-Burpees 10-Kbhp 10-Goblet squats Post your […]

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  • Friday 11152013

    By Adam Murphy

      Sport WOD WOD A 15mins Establish 1rm Jerk then Wod B 2min AMRAP 185# S2OH rest 4mins 2min AMRAP 155# S2OH rest 4mins 2min AMRAP 135# S2OH Fitness WOD 4rds 20 Box Jump 400m run 25 DB thrusters Post your scores to the Whiteboard.    

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