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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

  • Tabata(:20 Work, :10Rest for 8 intervals) Row(Cal) Sit ups Box Jumps Push ups DB Thrusters Lowest Score of the intervals is your score

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  • FITNESS Wod 1: 5 min AMRAP Ring Dips Wod 2: 3rds 10 Pullups 15 Burpees 20 KB High Pull COMPETITION Wod 1: 5 min AMRAP Muscle Ups Wod 2: 3rds 10 Snatch (135/95) 10 Lateral Burpee 10 Ches-2-Bar Pull Ups

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  • Tuesday 08142012

    By jerry

    Fitness/Competition 4 Sets 10 Unbroken Back squat 15 Unbroken Heavy KB Swing (70,53) 20 Unbroken Jumping Lunge 3 min Rest between rounds

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  • Monday 08132012

    By jerry

    “FITNESS” 12 min AMRAP 12 HR Pushup 12 DB press 12 Box jump Then Strict Pullup x 1   “COMPETITION” A. Upper-body strength Ladder: As many 1-5 strict pullup, and HSPU ladders as you can in 12 min. Does NOT have to be unbroken *Top Dawgs add 20# women, 35# men on pullups and EROM […]

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  • 200m run 30 Box jump 200m run 30 Burpees 200m run 30 Kettlebell swings 200m run 30 Wallball 200m run 30 Pushups 200m run 30 Jumping Slamball

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  • Friday 08102012

    By jerry

    “Fitness” A. 3 Hang power snatch EMOM x 10 B. Deadlift x 1 “Competition” A. 3 Touch and G Squat Snatch EMOM x 10 B. Deadlift x 1

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  • “Fitness” 5min Running Clock 400m Run AMRAP Burpee Pull ups in remaining time 5min Running Clock 400m Run AMRAP OH Lunges in remaining time 5min Running Clock 400m Run AMRAP DB Push Press in remaining time 5min Running Clock 400m Run AMRAP Abmat Sit Ups in remaining Time   “Competition” 5min Running Clock 400m Run […]

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  • “Fitness” and “Competition” Wod 1:  3 Back Squats Every 2 min x 5 rounds Record average load Wod 2:  200 Unbroken Wall Ball for time with a partner The transition must be made when ball is in air. 20 Burpee penalty (5-5-5-5) for each missed transition or if Ball hits the ground.

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  • Tuesday 08072012

    By jerry

    “Fitness” 1. 8 min AMRAP: 15 DB Push Press, 15 Box Jump 1 min rest 2. 8 min AMRAP: 5 Pullups, 10 Pushups 1 min rest 3. 8 min AMRAP: 15 KB High Pullp, 10 Burpee “Competition” Clock Never Stops 1. 8 min to establish a heavy single: Snatch push press 1 min rest 2. […]

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  • Monday 08062012

    By jerry

    “Fitness” 4 rounds: 400m run 30 goblet squat 20 KB swing “Competition” A. 1-5 UnBroken Hang Squat Clean Ladder in 10 min http://www.crossfitoldtown.com/quadzilla-returns/ If you got 4 rounds last time move up a level. B. Eccentric Deadlifts 4 sets of 10 reps with 60-90 sec rest between. Similar to last weeks Dimels but take 5-6 […]

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