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

  • Tuesday 04092013

    By jerry

    If you have a Heart Rate monitor bring it in! At Aerobic breathing pace. A polar HR monitor would be a good investment this season to help with energy system training. goal today is 130-140 bpm to work aerobic capacity: WOD: 30min 1,000m run 2 rounds 8-12 t2b 20-30 walking lunge 5-15 kipping HSPU Start […]

    CONTINUE READING
  • Monday 04082013

    By jerry

    Sport:  A1. Tng UB Hang squat snatch x 5 (use wod speed, but tough) A2. Weighted Dip x 5 (build heavy) get a set of both within 3:00 x 5 rounds B1. Push Press x 9 (UB tng) B2. Weighted chin x 5 Every 3:00x 5 build heavy in both Fitness: 3 rounds: 400m run […]

    CONTINUE READING
  • WOD A: 15min Cap Mile Loop  Rest 5mins WOD B: 15 min Cap Find your 1 RM Power Clean

    CONTINUE READING
  • Friday 04052013

    By jerry

    WOD A. Strict press x 5 WOD B. 2 rounds: 400 run 30 KB (35,53) 20 burpee

    CONTINUE READING
  • Thursday 13.5

    By jerry

    WORKOUT 13.5 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are […]

    CONTINUE READING
  • CrossFit Open participants: Today is a rest day!  Hydrate, mobilize, and visualize success. If you feel the need, come in and go through a warm-up…then play the guessing game of what 13.5 will be with your coach and teammates! Thursday is going to be awesome, you’ll need that rest to be at full potential! Non-Crossfit […]

    CONTINUE READING
  • Tuesday 04022013

    By jerry

    500 row or 400 run 3 rounds Cindy, 5 Pull Ups 10 Push Ups 15 Air Squats 500 row or 400 run 3 rounds 10 Wall Ball 10 Box Jump (step down) 10 Kb swing 500 row or 400 run 3 rounds 10 slamball 10 lunge 10 sit-up

    CONTINUE READING
  • Monday 04012013

    By jerry

    Wod: Fran Repeats x3 21-15-9 Thrusters (95/65) Pull Ups Rest 10 min between each effort ***If your Fran time takes longer than the allotted rest time we will scale back the reps*** ***Every +5 seconds you have from your first split is a penalty of 10 burpees***

    CONTINUE READING
  • Teams of 2: 30min AMRAP (0ne partner working at a time) 600m Run (Second Street) Run Together 30 Box Jumps 30 OH Lunges (45/25) 30 Clapping Push Ups    

    CONTINUE READING
  • Friday 03282013

    By jerry

    WOD: :30 Seconds each station Chest-to-Bar Pull Ups Burpee Wall Ball Double Unders 1 minute rest  4 Sets

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