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

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Workouts'S ARCHIVE

  • Tuesday 10162012

    By jerry

    Wod 1: 12min 1Rm Front Squat Wod 2: 50 Wallball 15 Toes-2-Bar 35 Wallball 15 Toes-2-Bar 20 Wallball 15 Toes-2-Bar

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  • Monday10152012

    By jerry

    Sport Every 5min: 3 Cleans (Tough) 6 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 KB HP 15 Burpees

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  •   NANCY!!! 5 Rounds 400m Run 15 Overhead Squats (95,65)  

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  • Friday 10122012

    By jerry

    Sport 4 rounds: 10 Box jumps, (30″) 10 Push press/jerk 95/135 10 C-2-B Pullup  

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  • Sport: WOD 1: 12min  1 RM Hang Power Clean WOD 2: 20 Hang Power Cleans @ 82.5% of your 1RM Fitness: 1000m Run 400m Farmers Walk (53,35) 1000m Run 400m OH Plate Carry (45,25)

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  • 100 Double Under 20 HSPU 30 T2B 40 KB Swing 50 Burpee 40 Wall Ball 30 Pull Up 20 “Slapping Push Up” 100 Double Under  

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  • CROSSFIT TOTAL!!! WOD: 1 Rep MAx Back Squat 1 Rep Max Strict Press 1 Rep Max Deadlift   All Classes are 1 Hour long tomorrow 0500 0600 0700 0900 1230 1700 1800 1900

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