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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

  • Monday 10082012

    By jerry

    Sport: 25 Touch and Go Snatch (use last Thursdays #) Instant 10 Burpee penalty for each drop. Fitness: 5 Rounds 20 Sit-up 15 KB swing 10 Burpee

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  • WOD: Partner work 200m Relay x 3 each 50 Cleans (105/155), 200m Relay x 3 each 100 Pullups, 200m Relay x 3 each 150 Wallball.

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  • First Friday!! Pick your own Hero/Benchmark or Girl Workout!  Get in and throw some weight around! FF Wod, FF Social, Fight for Mike. Oct is awesome. This First Friday we will auction off some of the generously donated items including – 2 weeks of Power Supply Meals, 1 set Rogue Fitness metal and wooden rings […]

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  •   Sport: Wod A: 15min 1 RM Power Snatch Wod B: EMOM x5 5 Tough Touch-and-Go Power Snatches Fitness: 1000m Run (Third Street) 5 rounds- 10 Slamball 10 KB Swing 10 Burpee 1000m Run

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  • Sport: 400m Run 30 Toes-2-Bar 400m Run 20 HSPU 400m Run 10 MUs Fitness: 400m run 50 Situp 400m run 40 Pushup 400m run 30 Pullup  

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  • Tuesday 10022012

    By jerry

    WOD A. Back Squats w/chains: Use your top weight from last week (BSx2 with chains) Perform 1 single every 2 minutes 6 sets. WOD B. Strict Press x 2

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  • Monday 10012012

    By jerry

    Sport: Every 5min: 5 Squat Clean Thrusters(Fast and tough) 7 UnBroken Burpee Box jump 9 Calories Row 5 rounds Start at a tough effort, (85%). Work heavier and go faster each round. Fitness: 5 Rounds 200m Run 15 DB Thrusters 10 Burpees

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  • Friday 09282012

    By jerry

    “Sport” 5 rounds: 20 GHD Situp 50 Double Under 20 Ring Pushups “Fitness” 5 rounds: 25 Abmat Situp 20 Slamball 15 Pushup

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  • Sport Wod: Cleans 1,2,3,4,5,6,7,8,9,10 Push Jerk 10,9,8,7,6,5,4,3,2,1 *Use 70% of your 1RM* Fitness Wod: KB High Pull 2,4,6…….18,20 DB Push Press 20,18,……….4.2

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  • WOD A: 3 Challenging HSPU EMOM x 10  WOD B: Paleo Challenge WOD 2 min AMRAP each: Pullups rest 1 min HR Pushups rest 1 min Air squats rest 1 min Sit ups rest 1 min Meters rowed

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