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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

  • Sport: 30 Power Cleans to Overhead ***Record Load & Time*** Fitness: 4rds 400m Run 20 Burpees 20 KB Swing

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  • Wod A: XX Muscle Ups EMOM x7 sets  (choose a challenging number to hit each set, score is lowest interval) or Dip/Strict pullup for Scale Wod B: 16min AMRAP -8 Box Jump (30/24) -16 Wall Ball -8 T2B  

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  • Tuesday 02262013

    By jerry

    Wod A: 12 Mins Strict Press x5 Wod B: 18 Mins Back Squat x5

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  • Monday 02242013

    By jerry

    Sport WOD A. EMOM x 7 sets 3 Squat Snatch Remaining time AMRAP DU WOD B. EMOM x 7 sets 6 Fast and Perfect Touch-n-Go Deadlift Remaining time AMRAP Burpees Fitness: WOD A. EMOM x7 sets 7 DB Thrusters AMRAP Jumping Slamball WOD B. EMOM x7 Sets 7 KB Swing AMRAP Burpee

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  • Saturday Partner WOD: 5 rounds 20 Power cleans 20 Front Squat 20 Partner Pushup with a clap

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  • Friday 02222013

    By jerry

    Sport: 75 Double Unders 20 Chest-2-Bar Pull Ups 15 Shoulder-2-Overhead (155/115) 40 Lat Burpees 15 Shoulder-2-Overhead (155/115) 20 Chest-2-Bar Pull Ups 75 Double Unders Fitness: 3 Rounds 25 Box Jump 25 GHD Situps 25 KB Swing 25 DB Push Press

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  • Sport: WOD A- Every 2min x7 sets Perform 1 Squat Snatch Start @80% aim for a PR on RD 7! WOD B- Isabel  (compare) 30 Snatches (135/95) Fitness: 20min AMRAP 300m Row 20 Slam Balls 10 Loupees

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  • Sport 750(600w)Row 5 Rds- 25-Wall Ball 5(4w)-Muscle Up 750(600w) Row Fitness: 5 Rounds 25 DB Thrusters 10 Pull Ups 25 KB Swing

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  • Tuesday 02192013

    By jerry

    30 minutes running  Clock WOD A: 15min Establish a 1 rm in the Jerk (Push or Split) WOD B: 15min 5 rep max in the Front Squat.   [NOTE] You can take longer than 15min on the Jerk but if you do it eats into their Front Squat time. 

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  • Monday 02182013

    By jerry

    Sport: 6min 5 hang sqcl (125w, 185m) 5 HSPU -3 min rest- 6 min 10 DL (125w, 185m) 10 t2b -3 min rest- 6min 10 ring Dip 30 DU   Fitness: 6min 10 goblet sq 10 swings -3 min rest- 6min 20 jumping lunge 10 sit-ups -3 min rest- 6min 15 push-ups 15 slamball

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