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

  • Wod A: EMOMx 10 3 Touch-and-Go Cleans   Wod B: Dead Lifts and Lateral Burpees 21-15-9

    CONTINUE READING
  • Tuesday 07242012

    By jerry

      WOD A. 8 minute AMRAP 1-5 Unbroken HSPU ladders    WOD B. 21 Chest-2-Bar Pullups  50 Double Under 15 Chest-2-Bar Pullups  50 Double Under 9 Chest-2-Bar Pullups  50 Double Under

    CONTINUE READING
  • Monday 07232012

    By jerry

    Wod: A. snatch balance x 1 plus 2 OHS find a max B. 10-1 OHS 1-10 Dips

    CONTINUE READING
  • Partner WOD 200m Relay run x 5 each, (10 total) 60 Cleans 95w, 135m 100 Burpees (5 at a time)

    CONTINUE READING
  • Friday 07202012

    By jerry

      Wod:  A. 10 minutes to build to a heavy hang sq snatch. Doesn’t need to be a max effort, drill speed through middle and reaction time! http://youtu.be/jQlsXMe6ioE B. Partner WOD:  (partition as needed, 1 person working at a time) 15 min AMRAP 30 Box Jump 15 Power snatch (65#w/95#m)

    CONTINUE READING
  • 5 rounds 250m row 20 Sledgestrike 15 DumbBell Clean and jerk 10 Knees-2-Elbow rest 2-3 min. between rounds

    CONTINUE READING
  • Wod: 20 min AMRAP 10 Pull Ups 10 Back Squat (135/95) 10 Burpees   ***No racks***

    CONTINUE READING
  • Tuesday 07172012

    By jerry

    Wod 1: 20 Min Find your 1 Rep Max Shoulder-2-Overhead (Jerk, Push Press, Strict Press) Wod 2: 15 min TIme Cap Flight Simulator Unbroken Double unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Must stop between sets and must be unbroken before moving to the next set

    CONTINUE READING
  • Monday 07162012

    By jerry

    5 rounds 5 Muscle Ups 6 Squat Clean (115/165)  200m Run

    CONTINUE READING
  • Partner WOD 45 min. time cap Run together once both partners back complete the work partitioning as needed. 200m run  30, 25′ bear crawls 400m run 50 Ring rows 600m run 70 DumbBell Thrusters  800m run  90 Burpees 1000m run

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