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

  • 110318 Friday The use of explosive bar speed at sub-maximal weights will increase power and force production at heavier weights. Use wod #1 as a power session with perfect form. wod1.) Every 2 minutes Deadlift x 3reps, repeat for 6 rounds/12 total minutes/18 total lifts.   Load should be around 80% of max give or […]

    CONTINUE READING
  • 110317 Thursday

    By jerry

    110317 Thursday 400run, 15 GHD Situp, 15 KB Swing, 15 Pullup, 15 Ring Pushup HTFU: 5 rounds, Infidel: 4 rounds, Bulldog: 3 rounds

    CONTINUE READING
  • 110316 Wednesday

    By jerry

    110316 Wednesday WOD1.) OHS x 1, 1, 1 (record 3 Heavy Sets at 90%+) Compare to WOD2.) 3 rounds: 100ft OH Plate Walking Lunge (25W, 45M), 15 Burpees Alternate WOD:  40 Jumping Lunges, 30 Situps, 20 Burpees 3, 4, or 5 rounds

    CONTINUE READING
  • 110315 Tuesday

    By jerry

    110315 Tuesday Cash-in: 100 double unders (4 minute time limit) then 5 rounds: 20 Pullups, 20 Pushups, 20 Squats then cash-out with 100 Double-unders (4 minute time limit).

    CONTINUE READING
  • 110314 Monday: WOD1.) Every minute on the minute for TEN minutes perform 1 Clean and Jerk. Load should be heavy, form should be perfect. WOD2.) “Grace” 30 Clean & Jerks for time 95w, 135M Alternate WOD: 400m Run, 20 DB Push Press, 20 KB High Pull, 20 Box Jump. 3, 4, 0r 5 rounds

    CONTINUE READING
  • 110312 Saturday Partner WOD: Cash in w/ Walking Lunge to stop sign  (once both partners reach Montgomery) run to Hearthstone Mews & back. Once back complete the following with only 1 person working at a time: Bulldog: 100  Infidel:  150  HTFU: 200 Abmat sit ups, Med Ball Cleans, Pull ups, Slam ball Cash out w/800 m […]

    CONTINUE READING
  • 110311 Friday

    By jerry

    110311 Friday Compare to 101220 Monday WOD1.) (20 minutes) Establish a 2 rep session max in the Back Squat. WOD2.) 30 Muscle-ups for time *Sub 60 pullups and 60 dips for 30 MU* OR Work Muscle-up transition Skills. “Alternate WOD” 50 pullups, 100 pushups, 150 situps, 200 squats

    CONTINUE READING
  • 110310 Thursday

    By jerry

    110310 Thursday 20 Kettlebell Swing, 20 Sledgehammer hits, 20 Push Press, 20 Double-unders, 20 GHD Situp Bulldog: 3r, Infidel: 4r, HTFU: 5r

    CONTINUE READING
  • 110309 Wednesday

    By jerry

    110309 Wednesday Wod1.) 12 minutes to work up to a heavy single in the snatch. If you have not yet mastered the intricacies of the snatch then spend this time working on where you struggle. The Burgner warm-up is a wonderful way to dial in/and discover your weakness. Wod2.) 5 rounds: 5 Snatch, 10 Burpees, […]

    CONTINUE READING
  • 110308 Tuesday 20 min amrap: 200m run, 9 Front Squat (95W,135M), 9 box jump (24″), 9 Pullups

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