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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

  • Contact

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Workouts'S ARCHIVE

  • WOD A: Front Squat x 5 WOD B: 3 heavy squat clean every 2:00 x 7 (The three reps don’t have to be tng but should be within a few seconds of each other to be considered a 3rep effort. Record average load, so that means all 7 sets should be working sets. Compare and […]

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  • Tuesday 05072013

    By jerry

    WOD A: 8 Min AMRAP 40 Toe-2-Bar Cash In 10 Push Press (95/65) 10 Lateral Burpee WOD B: Skill Session! Need help on a skill? lets work on it!!  

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  • Monday 05062013

    By jerry

    WOD A: “Amanda” 9-7-5 Muscle Ups Squat Snatch (95w, 135m) WOD B: Strength/Skill: Squat Snatch Press x 3-5 reps 10min to build as heavy as you are able to keep position perfect. Pause each rep at top for 1 sec FITNESS: 4 rounds 20 KB swing 20 goblet squat 20 HR pushup

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  • WOD A. Partner WOD: 6 min amrap of Squat Clean to overhead (jerk, PP, or thruster) 115#w, 165# men. Partition work as needed. WOD B. Overhead Barbell lunges 5 sets x 3 reps each leg, work heavy but perfect: (The split jerk is best learned by performing overhead Barbell lunges. The weight is supported overhead […]

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  • First Friday!!!!!! Choose Your own Hero/Girl/Benchmark WOD!! Can’t Decide?? “Jackie” 1000m Row 50 Thrusters (45lb) 30 Pull-ups

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  • WOD A: 5min AMRAP 400m Run 50 Double Under 40 Kettlebell Swings 30 Wall Balls 20 Toes-2-Bar 10 Muscle Ups -Rest 3mins Exactly- WOD B: 7min AMRAP 400m Run 50 Double Under 40 Kettlebell Swings 30 Wall Balls 20 Toes-2-Bar 10 Muscle Ups -Rest 3mins Exactly- WOD C: For Time 400m Run 50 Double Under […]

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  • WOD A: Back squat x 7 Sport WOD B:  Heavy 3 rep squat snatch every 2:00 x 6 sets. The three reps don’t have to be tng but should be within a few seconds of each other to be considered a 3rep effort. Record average load, so that means all 6 sets should be working […]

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  • Tuesday 04302013

    By jerry

    WOD A: 3 rounds 1:00 AMRAP HSPU rest :30 1:00 AMRAP C2B Pullup Rest :30 WOD B: 1,000m row 800m run 50 burpees to a plate

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  • Monday 04292013

    By jerry

    Sport- WOD A: 12 minutes to build to a heavy 3-Rep Touch-and-Go Squat Clean Thruster (Think power and fluid movement, nothing ugly, smooth lift) WOD B: Benchmark WOD “Elizabeth” (12 min cap) 21-15-9 Squat Cleans (95w/135m) Ring Dips   To keep within time frame and intensity scale sq clean load and/or ring dip volume Fitness: […]

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  • Sport: Wod A: Two people per bar. 10-15 minutes of snatch technique work, use around 50% of 1RM. 1 snatch deadlift with pause at knee and power position + l snatch high pull with pause at knee + 1 power snatch + 3 OHS. You go partner goes. WOD B: Partner relay. 7 snatch (70% 1 […]

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