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  • 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

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Workouts'S ARCHIVE

  • Partner WOD 30 min AMRAP Partner 1 runs while partner 2 does work 400m plate run (25w, 45m) 7 snatch 11 Front Squat 7 pull-up

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  • Friday 01182013

    By jerry

    Sport 6 min AMRAP 3 Muscle ups 7 Box Jump Rest 2 min 6 min AMRAP 4 HSPU 6 T2B Rest 2 min 6min AMRAP 5 Burpees 10 Wall Ball “Fitness” 10 pushup 15 Situp 20 lunge 2 rounds 400m run 22 min AMRAP

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  • Sport: Wod A- Every 2min x10 Max Clean Complex (All to be performed UnBroken) Full Squat Clean Hang Squat Clean Front Squat Wod B- 10 RM DL 10-10-10 Limit to three working sets Fitness: 50-40-30-20-10 KB Swing Goblet Squat **5 Burpees every time the KB is dropped or set is broken due to rest***

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  • PICK YOUR LEVEL “Double Under Boss” 10 Burpee Box Jump, 100 DU 8 BBJ, 80 DU 6 BBJ, 60 DU 4 BBJ, 40 DU 2 BBJ, 20 DU “Double Under Fighter” 10 Burpee Box Jump, 50 DU 8 BBJ, 40 DU 6 BBJ, 30 DU 4 BBJ, 20DU 2 BBJ, 10 DU “Double Under Ghost” […]

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  • Tuesday 01152013

    By jerry

    Sport: EMOM x20 Odd: 5 Thrusters ***Stick with the same thruster weight as there will be very little time for changing out, unless of course you bit off too much and can’t get 5 reps*** Even: Max C2B Pull-Ups Score Average load of thrusters plus total C2B pullups. Example1:  thruster weight at 115# + 100 c2b […]

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  • Monday 01142013

    By jerry

    WOD A: 10 min Build to a heavy snatch WOD B: For time- 2 Rounds  5 Power Snatch (95w, 135m) 10 HSPU 2 Rounds 5 Power Snatch 15 Ring Dips 2 Rounds 5 Power Snatch 20 Hand Release Pushups Fitness: 5Rds 400m Run 15 KB High Pull 25 Sit Ups 15 HR Push Up

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  • Friday 01112013

    By jerry

    WOD A: 6 Muscle Ups (2min Cap) x5 2min Rest in between rds SUB for MU- 10min AMRAP 1:1 Ring Dips & Strict Pull Ups WOD B: 4 Rds 250m Row 20 OH Walking Lunge 15 KB Swing 10 Burpees

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  • Sport: Wod A- EMOM x10 3 Hang Power Snatches @70-75% SPEED SPEED SPEED!!! Aggressive turnover Wod B- 3 Sets 15 UB Dimmel Deadlifts Fitness: Wod- Partner AMRAP 10-SDHP 10-Burpee 200m Run **Work is completed relay style: P1-SDHP, P2-SDHP, P1-Burpee, P2-Burpee, P1-Run, P2-Run………..

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  • WOD A. 8 Min AMRAP HSPU Accumulate as many sets of 3 unbroken WOD B. 12 min AMRAP 5 CTB pull-up 25 Double Under 10 CTB   50 DU 15 CTB 75 DU 20 CTB 100 DU …(increase CTB by 5 per round, DU are CTBx5

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  • Tuesday 01082013

    By jerry

    Wod A: Every 2:00 x 5 rounds Back Squat x1 no misses. Start at 85%, record average load, goal is to lift heavy but not miss. Wod B: 12min AMRAP 12 Wall Ball 9 Box Jump (High) 6 Toes-2-Bar  

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