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    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

  • 110112 Wednesday wod1.) 15 min Push Press x 1 wod2.) 15min amrap: 4 L-sit pullup, 8 paralette pushup (feet elevated if capable), 12 box jump

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  • 110111 Tuesday: Mashup Death by Tabata wod1.) 20sec deadlifts, 10sec rest, 20sec burpees, 10sec rest x 8 rounds (8 each equals 16 intervals) 185w, 275m Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees . The entire workout will take 8 minutes. wod2.) EVERY 3 […]

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  • 110110 Monday wod1.) 18min: OHSx1 COMPARE TO DEC 13th wod2.) 12 min ladder up (amrap): OHS and Pullups 1,1 then 2,2 then 3,3… how high can you get? HTFU: 65w-95m, Infidel: 50w,75m, bulldog: 35w, 55m (load should not be more then 50% of 1rm) ***If you can’t safely Overhead Squat sub Front Sq***

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  • 110108 Saturday Sweatshop2 30 minute AMRAP 3 rounds “Cindy”, run 200m “Cindy” is 5 pullups, 10 pushups, 15 Air Sq Compare to October 23rd

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  • Compare to your last First Friday or look back to see what others have done: DEC NOV OCT Sept Aug July June May New Hero WODs since our last First Friday: Whitten Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out […]

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  • 110106 Thursday “Steck-con” Compare to Delta (HTFU) Cash In: 1000 meter row 5 rounds in the middle 30 wall ball 20 box jump(24″) 10 burpee Cash Out: 990m Run (3rd street) Steck-CON Charlie (Infidel) Cash In: 750 meter row 5 rounds in the middle 21 wall ball 14  box jump 7 burpee Cash Out: 800m […]

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  • 110105 Wednesday wod1.) 12 min snatch complex: high hang snatch, above knee hang snatch, floor snatch x1 wod2.) 9 snatch (95w, 135m), 18pullups, 7 snatch, 14 pullups, 5snatch, 10 pullup “Alternate WOD” 1.) 4 minute amrap pullups -rest 2 min- 2.) 250m row,  20 kb High pull, 15 DB PP. 3, 4, or 5 rounds

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  • 110104 Tuesday wod1.) 20 minute time limit: Back Squat x 2 compare to 101220 wod2.)  Run: 4 x 400m holding fastest possible pace without slowing more then 5 sec per fastest 400. 60 second recoveries. “Alternate WOD” 20 minute AMRAP 10 Lunge (front foot elevated), 15 Slamball, 20 Situp

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  • Strong Midline (big breath, flex everything, pinch the penny, active shoulder) verse Soft Midline 110103 Monday wod1.) 12min Press x 1 wod2.) 5 rounds of 5 push jerk (95w, 135m), 10  box jump(24″). “After party” weighted dip x 3 “alternate to wod2.)” 5 rounds 10 db push jerk, 10 burpees

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  • Our fitness, being “CrossFit”, comes through molding men and women that are equal parts gymnast, olympic weightlifter, and a multi-modal sprinter or “sprintathlete”. -Greg Glassman 101231 Friday: “Bingo Test” Wod1.) 1 mile run for time. (12 minute cut-off because we need to start the clock for wod2) Wod2.) 2 minutes max reps of each movement. […]

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