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

  • Tuesday 04162013

    By jerry

    30 min AMRAP at Zone 2 pace 85% to 89% of Lactate Threshold Heart Rate (LTHR) This is 85-89% of the final 20min avg HR from last Thursday 800 run then 2 rounds of: 7-15 chest-2-bar pullup 20-30 walking lunge 5-15 kipping HSPU

    CONTINUE READING
  • Monday 04152013

    By jerry

    Sport: WOD A: EVERY 1:15 x 10 rounds (thats 5 sets each) Odd Rounds: Touch-n-Go UnBroken Hang squat clean x 5 (use wod speed, but tough) Even Rounds: XX Muscle-ups (Something challenging but repeatable, score is lowest interval) WOD B: EVERY 1:15 x 10 rounds (thats 5 sets each) Odd Rounds: Push Press x 7 […]

    CONTINUE READING
  • Friday 04122013

    By jerry

    WOD A: Every 2 min x 6: ODD max UnBroken strict press at 65% 1 rm EVEN max UB pullups (don’t game the pullups, go all out each set) WOD B: For quality 50 (35w) Full Depth ring push-ups

    CONTINUE READING
  • 30 min AMRAP Aerobic Tester Record full rounds and partial. If you have a HR monitor, at 10 minutes, hit the Lap (Split) button. Record your average heart rate for the final 20 minutes: 20 Burpees 400 run 20 Box Jumps 400m row 20 Wallball 40 KB swing (35w, 53m)

    CONTINUE READING
  • WOD A: Front Squat x 9 reps (take 15 min to find your max) WOD B: 3 Heavy Squat Clean every 2:00 x 5 (record average load, so that means all 5 sets should be working sets) Fitness WOD B: 10min AMRAP 10 Goblet Squat  10 KB Swing 10 Burpee

    CONTINUE READING
  • Tuesday 04092013

    By jerry

    If you have a Heart Rate monitor bring it in! At Aerobic breathing pace. A polar HR monitor would be a good investment this season to help with energy system training. goal today is 130-140 bpm to work aerobic capacity: WOD: 30min 1,000m run 2 rounds 8-12 t2b 20-30 walking lunge 5-15 kipping HSPU Start […]

    CONTINUE READING
  • Monday 04082013

    By jerry

    Sport:  A1. Tng UB Hang squat snatch x 5 (use wod speed, but tough) A2. Weighted Dip x 5 (build heavy) get a set of both within 3:00 x 5 rounds B1. Push Press x 9 (UB tng) B2. Weighted chin x 5 Every 3:00x 5 build heavy in both Fitness: 3 rounds: 400m run […]

    CONTINUE READING
  • WOD A: 15min Cap Mile Loop  Rest 5mins WOD B: 15 min Cap Find your 1 RM Power Clean

    CONTINUE READING
  • Friday 04052013

    By jerry

    WOD A. Strict press x 5 WOD B. 2 rounds: 400 run 30 KB (35,53) 20 burpee

    CONTINUE READING
  • Thursday 13.5

    By jerry

    WORKOUT 13.5 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are […]

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