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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

  • 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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  • Monday 01072013

    By jerry

    Sport– Wod A: EMOM x 20 min. Odd: 3 clean and jerk Even: xx unbroken HR push-up (thighs off ground) Record average load and total push-up. WOD B. 5 min AMRAP: 10 cleans (95/135) 20 lateral bar burpee (score total reps) Fitness- Wod A: EMOM x20 Odd-15 KB Swing Even-Max HR Push-up Wod B: 5min AMRAP […]

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  • partner work: 3 rounds 30 thruster 30 burpee 30 snatch 30 pull-ups

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  • First Friday- Pick your own Hero/Girl/Benchmark Wod! Start off the new year right! Challenge yourself! List here! Can’t Decide? Kelly: 5 Rounds Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball

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  • Sport- WOD A: Perform 3 Squat Cleans EMOM x10 WOD B:  Find your 3 RM TNG DeadLift Fitness- 3 Rounds: 600m Run 50 Lunges 40 Sit Ups 30 Hip Extensions  

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  • Monday 01022013

    By jerry

    WOD A: 50 double unders 25 kb swing (53w, 70m) 50 double unders 25 burpees 50 double unders 25 box jump 50 double unders 25 calories row WOD B: Gymnasties! max unbroken HSPU rest 1 min max unbroken toes to bar rest 1 min 4 sets If you have 15 or more HSPU perform extended […]

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  • 8am & 9am Classes Only Sport- 10 Snatch (95w, 135m) 20 Chest-2-Bar  Pull-up 40 Wall Ball 8 Snatch 16 Chest-2-Bar  Pull-up 32 Wall Ball 6 Snatch 12 Chest-2-Bar  Pull-up 24 Wall Ball 4 Snatch 8 Chest-2-Bar  Pull-up 16 Wall Ball 2 Snatch 4 Chest-2-Bar  Pull-up 8 Wall Ball  Fitness- 50 KB Swing 30 HR Push-up 1 Mile Run 30 […]

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  • Partner WOD 2,000m row (500m at a time) 90 pullups 60 Hang Power clean (125w, 205m, scale to 85% 1rm)

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  • Friday 12282012

    By jerry

    WOD: 1- 20 Shoulder-t0-Overhead 10 Burpee Box Jump 300m Row 2- 15 Shoulder-t0-Overhead 15 Burpee Box Jump 300m Row 3- 10 Shoulder-t0-Overhead 20 Burpee Box Jump 300m Row rest 4min between efforts

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