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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

  • Monday 01022013

    By jerry

    WOD A: 50 double unders 25 kb swing (53w, 70m) 50 double unders 25 burpees 50 double unders 25 box jump 50 double unders 25 calories row WOD B: Gymnasties! max unbroken HSPU rest 1 min max unbroken toes to bar rest 1 min 4 sets If you have 15 or more HSPU perform extended […]

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  • 8am & 9am Classes Only Sport- 10 Snatch (95w, 135m) 20 Chest-2-Bar  Pull-up 40 Wall Ball 8 Snatch 16 Chest-2-Bar  Pull-up 32 Wall Ball 6 Snatch 12 Chest-2-Bar  Pull-up 24 Wall Ball 4 Snatch 8 Chest-2-Bar  Pull-up 16 Wall Ball 2 Snatch 4 Chest-2-Bar  Pull-up 8 Wall Ball  Fitness- 50 KB Swing 30 HR Push-up 1 Mile Run 30 […]

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  • Partner WOD 2,000m row (500m at a time) 90 pullups 60 Hang Power clean (125w, 205m, scale to 85% 1rm)

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  • Friday 12282012

    By jerry

    WOD: 1- 20 Shoulder-t0-Overhead 10 Burpee Box Jump 300m Row 2- 15 Shoulder-t0-Overhead 15 Burpee Box Jump 300m Row 3- 10 Shoulder-t0-Overhead 20 Burpee Box Jump 300m Row rest 4min between efforts

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  • Sport- WOD A: 2 Squat Snatch EMOM x 10 WOD B: 9-7-5 Squat Snatch (135,95) 50 DU after each round Fitness: DB Thrusters (25/20) Sit Ups Slam Balls 30-25-20-15-10

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  • 30 minute AMRAP: 3 rounds  of  “Cindy” (5  Pullup, 10 Pushup, 15 Air Squat) Followed by a 200m run  

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  • Monday 12242012

    By jerry

    Sport: Elizabeth- 21-15-9 Squat Cleans & Ring Dips 135m,95w Fitness: 400m Run 9-Burpees 9-DB Push Press 400m Run 15-Burpees 15-DB Push Press 400m Run 21-Burpees 21-DB Push Press

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  • Wod: 12 days of X-Mas 45min Time Cap 1-Muscle Ups (Sub Manmaker) 2-HSPU (Sub DB PP) 3-Pistols (Sub Goblet Squat) 4-SDHP (95/65) 5-Golden Ring Dips 6-Box Jump 7-Burpees 8-Pull Ups 9-KB Swings 10-Thrusters (95/65) 11-Push-ups 12-Jumping Slamball Complete these the same way as the song goes.  Example: on the 4th day you do 4 SDHP, […]

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  • Friday 12212012

    By jerry

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

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  • 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

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