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

  • 110317 Thursday

    By jerry

    110317 Thursday 400run, 15 GHD Situp, 15 KB Swing, 15 Pullup, 15 Ring Pushup HTFU: 5 rounds, Infidel: 4 rounds, Bulldog: 3 rounds

    CONTINUE READING
  • 110316 Wednesday

    By jerry

    110316 Wednesday WOD1.) OHS x 1, 1, 1 (record 3 Heavy Sets at 90%+) Compare to WOD2.) 3 rounds: 100ft OH Plate Walking Lunge (25W, 45M), 15 Burpees Alternate WOD:  40 Jumping Lunges, 30 Situps, 20 Burpees 3, 4, or 5 rounds

    CONTINUE READING
  • 110315 Tuesday

    By jerry

    110315 Tuesday Cash-in: 100 double unders (4 minute time limit) then 5 rounds: 20 Pullups, 20 Pushups, 20 Squats then cash-out with 100 Double-unders (4 minute time limit).

    CONTINUE READING
  • 110314 Monday: WOD1.) Every minute on the minute for TEN minutes perform 1 Clean and Jerk. Load should be heavy, form should be perfect. WOD2.) “Grace” 30 Clean & Jerks for time 95w, 135M Alternate WOD: 400m Run, 20 DB Push Press, 20 KB High Pull, 20 Box Jump. 3, 4, 0r 5 rounds

    CONTINUE READING
  • 110312 Saturday Partner WOD: Cash in w/ Walking Lunge to stop sign  (once both partners reach Montgomery) run to Hearthstone Mews & back. Once back complete the following with only 1 person working at a time: Bulldog: 100  Infidel:  150  HTFU: 200 Abmat sit ups, Med Ball Cleans, Pull ups, Slam ball Cash out w/800 m […]

    CONTINUE READING
  • 110311 Friday

    By jerry

    110311 Friday Compare to 101220 Monday WOD1.) (20 minutes) Establish a 2 rep session max in the Back Squat. WOD2.) 30 Muscle-ups for time *Sub 60 pullups and 60 dips for 30 MU* OR Work Muscle-up transition Skills. “Alternate WOD” 50 pullups, 100 pushups, 150 situps, 200 squats

    CONTINUE READING
  • 110310 Thursday

    By jerry

    110310 Thursday 20 Kettlebell Swing, 20 Sledgehammer hits, 20 Push Press, 20 Double-unders, 20 GHD Situp Bulldog: 3r, Infidel: 4r, HTFU: 5r

    CONTINUE READING
  • 110309 Wednesday

    By jerry

    110309 Wednesday Wod1.) 12 minutes to work up to a heavy single in the snatch. If you have not yet mastered the intricacies of the snatch then spend this time working on where you struggle. The Burgner warm-up is a wonderful way to dial in/and discover your weakness. Wod2.) 5 rounds: 5 Snatch, 10 Burpees, […]

    CONTINUE READING
  • 110308 Tuesday 20 min amrap: 200m run, 9 Front Squat (95W,135M), 9 box jump (24″), 9 Pullups

    CONTINUE READING
  • 110307 Monday “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in 2005. Erin Taylor, Jeffrey’s wife, spoke of her husband as “honest, compassionate, and giving to a fault.” She said, “He knew his place […]

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