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

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

Workouts'S ARCHIVE

  • Tuesday 07302012

    By jerry

    “Fitness” and “Competition“ 30 min: compete to see who has the best Standing Press to Weighted Chin Up ratio Find your 1RM’s of each, then add BWT to weight lifted in chin up – the press should be 65% of the total – who is the closest? Do you need more pressing or pulling strength?    […]

    CONTINUE READING
  • Monday 07302012

    By jerry

    “Fitness” 5 rounds: 20 Jumping slamball 15 KB swing 10 burpee “Competition” WOD A. 3 Front Squat Every 2min x 5 sets Record average load   WOD B: 4 Sets  15 UB dimel deadlift. Use speed and hamstrings. Don’t get caught up in weight, build hamstring strength! Start at 40% deadlift max and adjust weight […]

    CONTINUE READING
  • Wod: 4 rounds: 400m Run 30 Situps 20 OH Walking Lunge (45,25) 10 Pullups

    CONTINUE READING
  • Friday 07272012

    By jerry

    “Fitness” These workouts are designed to test your conditioning and will build a great base of…you guessed it Fitness! These workouts are easily scalable and coachable but certainly not easy! This is a good place for newer members, those who train twice a week, or Vets looking for a good sweat! “Competition” The sport of […]

    CONTINUE READING
  • Teams of Two 1 Person Working At a Time. 25 min AMRAP: 1,000m row (250 each) 75 WB (partition as needed) 50 HR Pushup (partition as needed)

    CONTINUE READING
  • Wod A: EMOMx 10 3 Touch-and-Go Cleans   Wod B: Dead Lifts and Lateral Burpees 21-15-9

    CONTINUE READING
  • Tuesday 07242012

    By jerry

      WOD A. 8 minute AMRAP 1-5 Unbroken HSPU ladders    WOD B. 21 Chest-2-Bar Pullups  50 Double Under 15 Chest-2-Bar Pullups  50 Double Under 9 Chest-2-Bar Pullups  50 Double Under

    CONTINUE READING
  • Monday 07232012

    By jerry

    Wod: A. snatch balance x 1 plus 2 OHS find a max B. 10-1 OHS 1-10 Dips

    CONTINUE READING
  • Partner WOD 200m Relay run x 5 each, (10 total) 60 Cleans 95w, 135m 100 Burpees (5 at a time)

    CONTINUE READING
  • Friday 07202012

    By jerry

      Wod:  A. 10 minutes to build to a heavy hang sq snatch. Doesn’t need to be a max effort, drill speed through middle and reaction time! http://youtu.be/jQlsXMe6ioE B. Partner WOD:  (partition as needed, 1 person working at a time) 15 min AMRAP 30 Box Jump 15 Power snatch (65#w/95#m)

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