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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

  • 110330 Wednesday: wod1.) 12 Minutes to find your 3 rep max in the  strict shoulder press then 3, 4, or 5 intervals of 15 calories row, 15 DB thrusters (15w, 20m), 15 Pullups,  15 Burpees. rest 2 minutes between intervals, go AGAIN FASTER. If it takes you more then 5 minutes to complete an interval […]

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  • 110329 Tuesday:

    By jerry

    110329 Tuesday: Back Squat x 3 with Chains (Compare to) Miss a PR? Got some steam to vent? Take 25% off you top load and “rep-out” can you get 12? 16? 20? If you’ve been hittin’ it hard the last couple of weeks a pure strength day might be all the body needs today. After […]

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  • 110328 Monday:

    By jerry

    110328 Monday: 10 Clean and Jerks(125w,185m), 30 Box jumps, 30 KB Swing, 10 Muscle-up, 30 Burpees, 30 GHD Situp, 10 HSPU, 30 Pullups, 30 Wallball Clean and Jerk: HTFU: 125w, 185m, Infidel: 105w, 155m, Bulldog: 85w, 135m, Infantry: 75w, 115m Sub 20 pullups and 20 dips for 10 Muscle-ups Sub 30 hand release pushups for […]

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  • 110326 Saturday Teams of Two one partner working at a time on Deadlifts, Burpees, and Run. Run must be done in 200m relay style. 800run, 45 deadlift, 25 burpee, 800run, 35 deadlift, 35 burpee, 800run 25 deadlift, 45 burpee. HTFU: 165W, 255M, Infidel: 145W, 225M, Bulldog: 125W, 195M, Infantry: 105W, 165M

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  • 110325 Friday:

    By jerry

    110325 Friday: 21,18,15,12,9,6,3 Overhead Squat (65w, 95m) and Toe-2-Bar Alternate WOD: 50, 40, 30, 20, 10 Jumping Lunge and Situp

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  • 110324 Thursday: “Barbara” 5 rounds, each for time 20 Pullups 30 Pushups 40 Situps 50 Squats Rest exactly 3 minutes between rounds

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  • 110323 Wednesday

    By jerry

    110323 Wednesday WOD1.) Every minute on the minute for TEN minutes perform 1 Clean and Jerk. Load should be heavy, form should be perfect. compare to: wod2.) 12 minute amrap 5 Cleans  (CrossFit Open Competitors use a Squat Clean) X Dips (7W, 9M). Sub Pushups(14W,  18M) HTFU: 105w, 155m, Infidel: 85w, 135m, Bulldog: 75w, 115m, […]

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  • 100322 TUESDAY: 20 minute AMRAP 5 HSPU, 10 Pullups, 15 Box Jump *Sub Dive-bomber pushups for HSPU (5-10 depending on your strength levels).

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  • 100321 Monday

    By jerry

    100321 Monday: wod1.) Back Sq x 5 with chains compare to wod2.) 5 rounds: 10 Burpees, 200m run. Alternate WOD: 5 rounds of 20 Burpees, 400m Run

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  • 110319 Saturday: Deck of Cards  Teams of 4, each team has a deck of cards; each suit has a designated exercise and must be repeated for the number shown on the card.  Each person on the team draws a card from the deck and does the exercise on their own.  It is an individual effort, but members […]

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