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

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Workouts'S ARCHIVE

  • Deads & Dips

    By jerry

    Wod 1: 2-DL Every Minute on the Minute for 10 Minutes Wod 2: 10,9,8,7,6,5,4,3,2,1 Dealifts (225m,155w) 1,2,3,4,5,6,7,8,9,10 Dips

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  • Monday

    By jerry

    Wod: 1 Mile Run 50 OHS (80w, 115m) 50 Pull Ups 1 Mile Run    

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  • It Takes two

    By jerry

    Partner Wod: 400m Run x 2 each 100 KB Swing 60 Pullup 400m Run x 2 each 100 Burpees 60 DB Thruster (25w,35m)  

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  • Red vs Blue

    By jerry

    Team Wod: 30 Min Time Cap Class is split into two teams, points are scored for completing the following: 20 Double unders- 1 point 10 Push ups-1 point 15 ABMAT-1 point 10 Box jumps-1 point 10 Wall balls -1 point 5 Muscle up-3 points 5  HSPU-3 points 1 Rope climbs- 3 points  400m run-4 points […]

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  • 1621

    By jerry

    “1621″ 200m Run, 16 Pull Ups, 21 Push Press (65,95) 200m Run, 16 Burpees, 21 Snatch (65,95) 200m Run, 16 Box Jump, 21 Hang Cleans (65,95)  200m run, 16 Push Press, 21 Pull Ups 200m Run, 16 Snatch, 21 Burpees 200m Run, 16 Hang Cleans, 21 Box Jumps

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  • Melissa

    By jerry

      Wod- There is a 5 min time cap for this 35 Back Squats for time, suggested load is 70% of 1rm Infantry:75W,135M  Bulldog: 95W,165M Infidel: 115W,195m HTFU: 135W, 225M Melissa: 155w, 255m  

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  • Wod: 3 Rounds: 1 min max reps chest-2-bar pull-ups 30 sec rest 1 minute max reps cl&j (95,135) 30sec rest 1min max calories row 2 Min rest between rounds.  

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  • Saturday Wod

    By jerry

    For the rest of the year Saturday WODs are at 0800 and 0900! Wod: 5 Rounds 400m run 300m row 20 burpees to a target 10″ above reach    

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  • 3-2-1

    By jerry

    WOD: 3 Deadlifts 2 Hang Cleans 1 Jerk Establish a 1 rep max in the complex without dropping the bar

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  • Team Wod: 100 Reps of each movement in any order, partition as needed. Wall Ball  Row for calories Pull-ups Push-ups Situps Box jumps One Partner working at a time, the partner not completing the movements must hold the “Baby” 53lb kb for men, 35lb kb for women chest high.  

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