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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

  • 101228 Tuesday: ”Mary” 20 Minute AMRAP: 5 Hand Stand Pushups, 10 Pistols, 15 Pullups If you don’t have an ASS-to-ANKLE Air Squat you won’t have Pistols. Sub ASS-to-ANKLE elevated jumping lunge instead.

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  • 101227 Monday wod1.) 12 min time limit: High Hang SQ Clean and Push Jerk x 1 wod2.) “The Chief” Max rounds in 3 minutes of: 3 Power cleans (85w, 135M) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles. “Alternate wod” […]

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  • 101223 Thursday: 200m run before each round 21,18,15,12,9,6,3  ”Unbroken” Pullups and Wallball What is Unbroken? You must do all pullups in a continuos cycle.  Even stopping to rest on the bar is considered a broken set. If you “foul” you must start your count (of that round) back to zero. All Wallball must be done […]

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  • 101222 Wednesday: “McGhee” 30 minute amrap 5 Deadlift (185W,275M) 13 Push-ups 9 Box jumps Alternate WOD: 30 minute Amrap 15 KB HP, 12 Slamball, 9 Burpee

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  • 101221 TUESDAY: WOD1.) 2,ooo Meter Row! It is ERG season, time to get a baseline on this BENCHMARK WOD! WOD2.) Push Press x 1

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  • Hopper Athletes, BE SMART! If you are still wrecked from the weekend skip back squats and hit the 2nd wod only. 101220 Monday WOD1.) (20 minutes) Take Exactly 5 sets to establish a 2 rep session max in the Back Squat WOD2.) 30 Muscle-ups for time (competitors use games standard) *Sub 60 pullups and 60 […]

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  • No Regular Class. Hopper Challenge From 0830-1230. Kids Competition at 1300! WOD1.) Classic Couplet (Barbell and Body weight) WOD2.) Conditioning WOD: 5 Movements, Fast Cycle rate, low load WOD3.) Strength Bias We’ll have Coffee and Snacks. If you aren’t participating stop on by to root folks on! Who knows, maybe someone will make a beer […]

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  • 101217 Friday: “Intervals” 5 Intervals with 90 Sec rest between each. Record your fastest time and your 5 interval total. 300m Row, 15 Burpees, 15 Pullups *Reminder* No regular class on Saturday, we will be holding in house Competition 8:30-12:30. The Kids go at 1:00 so stick around!

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  • 5 Round Fight Gone Bad In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This a 5 round version. The stations are: Wall-ball: 14lb W, 20lb M, 10 ft target. (Reps) Sumo deadlift high-pull: 55W 75M pounds […]

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  • 101215 Wednesday  WOD: “Strict Total” You have exactly 21 minutes to record a 1 rep max in the Strict Shoulder Press AND Strict weighted Pullup. All weighted pullups must start from a dead hang. If you don’t have a strict pullup perform 3-5 negatives after each shoulder press set. I suggest you work back and […]

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