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

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

Workouts'S ARCHIVE

  • Friday 12212012

    By jerry

    Friday- 7min AMRAP Shoulder-to-Overhead (95w, 135m) Lateral Burpees 3-3 6-6 9-9 12-12 15-15……….

    CONTINUE READING
  • Sport: WOD A- 1 Squat Clean Every 2 mins for 10 sets Start at 80% and add weight each round WOD B- 3 sets  Max Deadlifts @ 70%   Fitness: 4 round 400m run 30 Jumping lunge 20 KB High Pull

    CONTINUE READING
  • WOD A: Strength: Every 2:00 x 5sets Dips x 5 reps (add weight) WOD B: 3 intervals: 400m Row 30 Pushups 20 Pullups rest 3 min between efforts

    CONTINUE READING
  • CrossFit Bootcamp 6 Weeks Sundays at 2:15-3:15 Know anyone who is thinking about doing CrossFit? Want to get results fast with functional movements? They only have 1 day to commit? Want a smaller class?  TELL THEM TO JOIN THE SUNDAY BOOTCAMP! Each class  will  start with skill, skill, skill work on 2-3 CrossFit movements   […]

    CONTINUE READING
  • Tuesday 12182012

    By jerry

    WOD A: EVERY 2:00 Front Squat x1 7 Rounds Start at 80%, build each set WOD B: 5 Burpees EMOM x 10min Even mins=Max Double Under in remaining time Odd mins=Max Wall Balls in Remaining Time

    CONTINUE READING
  • Monday 12172012

    By jerry

    “Sport” WOD A: Every 90 sec 7 sets 1 Power Snatch 2 Overhead Pause Squats Work Heavy WOD B: Tabata mashup: 20 sec MAx Reps Push press(75w, 115m) 10sec rest 20sec max reps KB Swings (53w, 70m) 10sec rest x 8 rounds score total reps. Fitness: DB Push press Slamball, Situps 50 40 30 20 […]

    CONTINUE READING
  • WOD: Partner up with someone whose 1RM clean is within 10% of yours. WOD A: 15 min Max clean WOD B: Add both partners top lift and find average 15 min amrap: 6 cleans at 85% of (A) 12 pullups (partition as needed).

    CONTINUE READING
  • Friday 12142012

    By jerry

    Wod: 4 Intervals 400m Run 30 Wall Ball 20 Box Jump 3 Min Rest between Intervals

    CONTINUE READING
  • Sport: WOD A: 15 Min 3-Position Snatch Max High Hang Pause Full Snatch (don’t increase weight unless proficient with the current weight) WOD B: 10 Min 5 Touch and Go Dead Lift Fitness: Team- P1-completing Reps P2-Waiters Walk score is time divided by # of Waiters Walks (Think time as points, if you end at […]

    CONTINUE READING
  • Sport: 20min AMRAP 25 Double Unders 10 Pull Ups 5 HSPU Fitness: 20min AMRAP 6 Pullups 9 Hand Release Pushups 12 Box Jumps 

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