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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

  • Friday WODs

    By jerry

    Reminder: There is a 0800 and 0900 class this Saturday only. There is NO 10:00 class because we are hosting a competition team from CF South Maryland to prepare for the BWI hopper in 2-weeks. Grab something to eat and a coffee after the WOD then come back to check out the action! Friday WOD1: […]

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  • Save the Boobs

    By jerry

    THURSDAY: “Save The Boobs” (30 minute Cut-off) If you find yourself spending more than 3 minutes on any movement, cut yourself off and move on!   WEAR PINK!! Want to donate? Here is the cause that makes a difference: Susan G. Komen for the Cure   A huge thanks to Melissa and Keturah for getting […]

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  • WEDNESDAY wod1: 15 minutes to establish a 5 rep touch and go power clean wod2: Mashup Tabata D2 20sec deadlifts, 10sec rest, 20sec burpees, 10sec rest x 8 rounds (8 each equals 16 intervals) HTFU: 185w, 275m – Infidel: 165w, 245m, Bulldog: 145w, 215m, Infantry: 125w, 185m Your score is counted by the total number of […]

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  •   WOD1: Death by Ring Dips 1 the 1st minute, 2 the 2nd minute, 3 the 3rd minute, until you can’t match the reps per minute, record the completed rounds plus final partial round. WOD2: “ERGOMETER” Max Meters row 1 minute, :20 transition, Max Wallball 1 Min, :20 transition, Max Pullups 1 min, :20 transition, rest 1 […]

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  •   MONDAY “Mule Kick” 5 rounds. 2 minute running clock, Sprint 200m, max reps Thrusters in remaining time. Rest 2 minutes between each effort. Round 1: 105w, 155m.  Round 2: 95w, 135m.  Round 3: 75w, 115m.  Round 4: 65w, 95m.  Round 5: 55w, 75m. If you go RXed Record all 5 intervals. Scaling will be […]

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  • Saturday: “Fall Festival” 4 separate intervals for time. Rest 3-5 minutes between each. Hit 1, 2, 3, or all 4! We have limited KB for the farmers (only 3 women and 3 men can go at a time) so that interval will slow things down a tiny bit. Classes are at 8:00, 9:00, and 10:00. If you […]

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  • FRIDAY WOD1. Skill Work x 12 minutes 1 Halting Snatch Deadlift plus 1 Halting Squat Snatch Work as heavy as you are technically proficient. The halting snatch deadlift can be used as a strength movement however today we are using it to reinforce positions. The Halting squat snatch is the same movement as the deadlift […]

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  •   Thursday: “Too Legit To Quit” 5 rounds/30 min cut-off: 400m run 30 sledge strike(sub 30 slamball), 20 Wallball, 10 L Pullups

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  • "Femme Fatale"

    By jerry

    WEDNESDAY:  “Femme Fatale” 20 Deadlift (155w, 225m), 20 Ring Dip, 15 DL, 15 Ring Dip, 10 Deadlift, 10 Ring Dip, 10 Box Jump(20″w, 24″m), 10 Burpee, 15 Box Jump, 15 Burpee, 20 Box Jump, 20 Burpee.

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  •   TUESDAY: “Scooby Snack” 10 Rounds for time/30 minute time limit 200m Run, 15 Walking lunge(25lb DBs Women, 35lb DBs Men), 10 Toes-2-Bar, 5 HSPU   

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