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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

  • WOD A: 15 min to build to a heavy Overhead squat x 3 reps (no racks) WOD B: 15 min to build to a heavy Snatch Deadlift to power position x 3 reps FITNESS: 3 rounds 800m run 40 lunge 30 sit-up 20 burpee

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  • Friday 05102013

    By jerry

    Strength clusters. A cluster is perform a set, rest 10 seconds, perform a set, rest 10 seconds, perfom a set…today’s protocol is to perform THREE total clusters each round using your 5 rep max. Clusters are a great way to build some volume and strength-endurance into your strength training. WOD A 1: strict pullup clusters […]

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  • WOD: 10 rds (30min time cap) Must cash in with 400m Run and will run every 6mins 3 Burpee Muscle Ups 6 Pistol Squats 9 Wall Balls

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  • WOD A: Front Squat x 5 WOD B: 3 heavy squat clean every 2:00 x 7 (The three reps don’t have to be tng but should be within a few seconds of each other to be considered a 3rep effort. Record average load, so that means all 7 sets should be working sets. Compare and […]

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  • Tuesday 05072013

    By jerry

    WOD A: 8 Min AMRAP 40 Toe-2-Bar Cash In 10 Push Press (95/65) 10 Lateral Burpee WOD B: Skill Session! Need help on a skill? lets work on it!!  

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  • Monday 05062013

    By jerry

    WOD A: “Amanda” 9-7-5 Muscle Ups Squat Snatch (95w, 135m) WOD B: Strength/Skill: Squat Snatch Press x 3-5 reps 10min to build as heavy as you are able to keep position perfect. Pause each rep at top for 1 sec FITNESS: 4 rounds 20 KB swing 20 goblet squat 20 HR pushup

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  • WOD A. Partner WOD: 6 min amrap of Squat Clean to overhead (jerk, PP, or thruster) 115#w, 165# men. Partition work as needed. WOD B. Overhead Barbell lunges 5 sets x 3 reps each leg, work heavy but perfect: (The split jerk is best learned by performing overhead Barbell lunges. The weight is supported overhead […]

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  • First Friday!!!!!! Choose Your own Hero/Girl/Benchmark WOD!! Can’t Decide?? “Jackie” 1000m Row 50 Thrusters (45lb) 30 Pull-ups

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  • WOD A: 5min AMRAP 400m Run 50 Double Under 40 Kettlebell Swings 30 Wall Balls 20 Toes-2-Bar 10 Muscle Ups -Rest 3mins Exactly- WOD B: 7min AMRAP 400m Run 50 Double Under 40 Kettlebell Swings 30 Wall Balls 20 Toes-2-Bar 10 Muscle Ups -Rest 3mins Exactly- WOD C: For Time 400m Run 50 Double Under […]

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  • WOD A: Back squat x 7 Sport WOD B:  Heavy 3 rep squat snatch every 2:00 x 6 sets. The three reps don’t have to be tng but should be within a few seconds of each other to be considered a 3rep effort. Record average load, so that means all 6 sets should be working […]

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