FREE TRIAL CLASS
  • 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

  • Contact

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Workouts'S ARCHIVE

  • Sport Wod: Cleans 1,2,3,4,5,6,7,8,9,10 Push Jerk 10,9,8,7,6,5,4,3,2,1 *Use 70% of your 1RM* Fitness Wod: KB High Pull 2,4,6…….18,20 DB Push Press 20,18,……….4.2

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  • WOD A: 3 Challenging HSPU EMOM x 10  WOD B: Paleo Challenge WOD 2 min AMRAP each: Pullups rest 1 min HR Pushups rest 1 min Air squats rest 1 min Sit ups rest 1 min Meters rowed

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  • Tuesday 09252012

    By jerry

    Every 3 Min 2x Back Squat with Chains 5 Sets, start at 70% and add weight to find your max!

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  • Monday 09242012

    By jerry

    “Sport” Amanda 9-7-5 Muscle Ups Squat snatch (135/95) “Fitness” 21-15-9 KB swing Burpee then 9-15- 21 DB thruster Jumping Slamball

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  • Friday 09212012

    By jerry

    5min AMRAP 400m Run  Max L-Sit Pull Ups 2 min Rest 5min AMRAP 400m Run Max Dips 2min Rest 5min AMRAP 400m Run Max GHD Sit Ups 2min Rest 5min AMRAP 400m Run Max Push Ups (feet on 25# plate)

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  • Paleo Challenge

    By jerry

    CFOT FALL PALEO CHALLENGE Change your life in 30 days! Kick off date: Sept 23, 3:30 – 5:30 Challenge dates Oct 1 – Oct 30 Price: $55 This challenge will follow the Whole9 / Whole30 program At Kickoff you will: Get guide Take measurements and weight Get rules Have some fun There will be workshops […]

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  • Sport A. 14 mins  to find max  COMPLEX: 1 pause Squat Snatch + 1 Power Snatch + 1 Over Head Squat Work heavy B. 5 Touch-n-Go Hang Squat snatch every 90 sec x 4 sets work heavy. Fitness 5 Rounds  400 run 15 WallBall 10 Burpee.

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  • WOD: 20 Min AMRAP 5 HSPU 10 Pull Up 30 Double Under 

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  • Tuesday 09182012

    By jerry

    WOD  A: Back Squat x3 WOD B: Strict Press x 3

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  • Monday 09172012

    By jerry

    Sport: WOD A- 8 min to build to a max Pause Squat Clean (pause is at mid-knee not above) WOD B- 5,4,3,2,1 power clean (at 90% of A) Muscle-up Fitness: Wod- 21-18-15-12-9-6-3 KB High Pull HR Push Ups **200m Run between each round**

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