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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

  •   TUESDAY WODs: WOD1. 9 minutes, Max Clean and Jerk   WOD2. Hero WOD and Benchmark WOD “DT” Five rounds for time of: 105W/155M Deadlift, 12 reps 105W/155M Hang power clean, 9 reps 105W/155M Push jerk, 6 reps Make this a 15min WOD or under. Infidel: 95w, 135m. Bulldog: 80W, 115m, Infantry: 65W, 95M. In […]

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  •   MONDAY WODs: WOD1. Gymnastic Strength, 6 rounds EACH of maximum repetition effort, hspu and strict pullups. Work as full range as possible, this is strength work. Record total reps in EACH movement. I want a minimum of 3 reps each effort. 12 min limit, a set of 1 movement every minute would spread this […]

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  •   Saturday WOD1: Hang Squat Clean x 1 WOD2: Benchmark WOD  ”Elizabeth” 21, 15, 9 Squat Clean (95W, 135M) and Ring Dips  Compare to June 2011

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  •   FRIDAY: Wod1: DEADLIFT x 1 (Conventional or Sumo) Compare to AUGUST SUMO OR June Conventional Example progression: (take below 50% if needed x 5) 50%x3, 60%x3, 70%x2, 80%x2, 88%x1, 95%x1, 101-103%x1   WOD2. 100 Burpees for time (As recommended by many of YOU, a new CFOT WB Benchmark WOD) 2009 CrossFit Games Burpee Form Standard: Each […]

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  •   Thursday, Benchmark WOD: “Helen” 3 rounds of 400m Run, 21 KB Swing (35w, 53m), and 12 pullups Compare to June 8th

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  • WOD1. 15 minutes to establish a Front Squat x 1 Compare to Last Month WOD2. “Toeball” 30,25,20,15,10,5 Toes-2-Bar and Wallball

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  •   Tuesday WODs WOD1. Speed Strength: 9 minutes to establish Squat Snatch x 1 WOD2. Benchmark WOD: “Isabel” 30 Snatches for time (95W, 135m) Rxed: 95w, 135m Infidel: 80w, 115m Bulldog: 65w, 95m Infantry: 50W, 75M The Snatch can be a frustrating movement for our new members or impossible for those with shoulder issues. In […]

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  • Monday WOD1. Gymnastic Strength X Muscle-ups EMOM x 10min. Score this like a traditional tabata, record the LEAST amount of reps of any interval. Why? This gives you a great opportunity for perfect practice! Strive to perfect your range of motion and perhaps even string together multiple muscle-ups. OR X Dips and X Strict Pullups […]

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  •   Saturday: Remember WODS at 0800, 0900, and 1000! We have asked you to sign-up at the front desk, thank you. Prior sign-ups enables us to manage class size and be more adventurous in programming. 1. Strength: Take exactly 7 minutes to establish a 1 rep max in the Barbell thruster, no racks -7 Minute […]

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  • FRIDAY: WOD1, Speed Strength: 2 Deadlifts EMOM x 10 (every minute on the minute) Suggested Load is 70-75% Use Conventional or SUMO. Treat this as a form/speed day OR if you are feeling great stack a bit more weight on. The limited rest is purposeful; forces you to use a manageable load with good speed and great form. […]

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