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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

  • 1621

    By jerry

    “1621″ 200m Run, 16 Pull Ups, 21 Push Press (65,95) 200m Run, 16 Burpees, 21 Snatch (65,95) 200m Run, 16 Box Jump, 21 Hang Cleans (65,95)  200m run, 16 Push Press, 21 Pull Ups 200m Run, 16 Snatch, 21 Burpees 200m Run, 16 Hang Cleans, 21 Box Jumps

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  • Melissa

    By jerry

      Wod- There is a 5 min time cap for this 35 Back Squats for time, suggested load is 70% of 1rm Infantry:75W,135M  Bulldog: 95W,165M Infidel: 115W,195m HTFU: 135W, 225M Melissa: 155w, 255m  

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  • Wod: 3 Rounds: 1 min max reps chest-2-bar pull-ups 30 sec rest 1 minute max reps cl&j (95,135) 30sec rest 1min max calories row 2 Min rest between rounds.  

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  • Saturday Wod

    By jerry

    For the rest of the year Saturday WODs are at 0800 and 0900! Wod: 5 Rounds 400m run 300m row 20 burpees to a target 10″ above reach    

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  • 3-2-1

    By jerry

    WOD: 3 Deadlifts 2 Hang Cleans 1 Jerk Establish a 1 rep max in the complex without dropping the bar

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  • Team Wod: 100 Reps of each movement in any order, partition as needed. Wall Ball  Row for calories Pull-ups Push-ups Situps Box jumps One Partner working at a time, the partner not completing the movements must hold the “Baby” 53lb kb for men, 35lb kb for women chest high.  

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  • Wod: Cash in-100 Double unders (3 min limit)  4 rounds 10 T-2-b 15 KB swing 20 OH plate lunge 100 DU cash-out (3min limit)  

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  • Pick your Poison

    By jerry

    l “7777″ 20 min Amrap: 7 Pullup, 7 Dips,  7 Snatch (65w, 95m),  7 Push Press (65w, 95m) OR “357″ 20 min Amrap: 3 MU, 5 HSPU, 7 Snatch (65w, 95m) Rings must be set above above reach. The arms must be fully extended at the bottom with the hands turned out. A false grip is recommended […]

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  •   Strength: Back Squat x5  (Take 5 Sets to find your 5 rep max)   Conditioning: 5 Rounds 200m Run 10 Burpees  10 DB Thrusters  

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  • Runaway Train

    By jerry

    l Teams of Two 1 Mile loop AMRAP Cindy (5Pull ups, 10 Push ups, 15 Air Squats) 800m Run AMRAP Cindy partner 1 Mile loop-Partner 2 AMRAP Cindy then alternate, Once Partner 2 finishes loop Partner 1 goes for 800m run while partner 2 continues to do cindy and so on until both partners have […]

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