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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 08272012

    By jerry

    Competition/Fitness 100 Double Under Cash in 5 Rounds: 10 Pull Ups 10 Burpees 100 Double Under Cash Out

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  • Superfit Wod #4 Partner WOD: 7min 50 Over the Bar Hand Release Burpees (split work as needed) Max Ground to Shoulder in remaining time  Score is the sum of each athlete’s individual ground to shoulder  

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  • Friday 08242012

    By jerry

    “Competition” Wod 1: 12 Min 1 Rep Max OHS Wod 2: 15 mins “Chelsea” EMOM 5 Pull Ups 10 Push Ups 15 Air Squats **If you fall off pace note where you got and finish an AMRAP in the remaining time “Fitness” Wod1: 1 Mile Loop **The Faster you run the bigger rest before Wod […]

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  • Partner Wod: 30min Cut Off!  400m Relay (200 each Partner) 50 Burpees (Partition as needed) 400m Relay (200 each Partner) 100 Wall Ball (Partition as needed)  400m Relay (200 each Partner) 150 KB Swings 35/53(Partition as needed) 400m Relay (200 each Partner) 200 ABMAT situps (partition as needed) 400m Relay (200 each Partner) 300 Double […]

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  • Fitness 20min AMRAP 6 Dips 8 DB Strict Press 16 Lunges Competition 20 min AMRAP 2 Muscle Ups 4 HSPU 8 Pistol Squats

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  • Tuesday 08212012

    By jerry

    Fitness/Competition Wod1: Deadlift x2 EMOM for 10 Minutes (@70% of your 1RM**) Wod2: 15min AMRAP 15 Box Jumps (Full Extension on top of box)  200m Run 15 Slamballs    **Only move up in weight if your form is perfect**

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  • Monday 08202012

    By jerry

    “Competition” 21-15-9 Thrusters 95/135 Chest-2-Bar Pullups “Fitness” 21-15-9 DB Thrusters KB Swings 400m run after each round

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  • Battle of the Sexes: Class is Divided into two teams…Men vs Women 30 Min AMRAP 2-Rope Climb=1 Point 10-Pull Ups=1 Point 10-Wall Ball=1 Point 15-DB Push Press=1 Point 15-Air Squat=1 Point 5-Loupees(2 Push ups per burpee)=1 Point 1-200m Run=1 Point 3-Muscle Ups=1 Point 10-Jump over the box, Box Jumps=1 Point 10-Weighted Lunges=1 Point 10-Ring Dips=1 Point 10-Knees-2-Elbow=1 Point 1-Loop=8 points You must complete at least 6 […]

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  • Friday 08172012

    By jerry

    Fitness/Competition 1 Rep Max Clean

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  • Tabata(:20 Work, :10Rest for 8 intervals) Row(Cal) Sit ups Box Jumps Push ups DB Thrusters Lowest Score of the intervals is your score

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