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    1700-1755
    1755-1850
    1850-1945 (not on Friday)

    SATURDAY: 0800 | 0900

    SUNDAY: CLOSED

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Workouts'S ARCHIVE

  • Team Wod: 100 Reps of each movement in any order, partition as needed. Wall Ball  Row for calories Pull-ups Push-ups Situps Box jumps One Partner working at a time, the partner not completing the movements must hold the “Baby” 53lb kb for men, 35lb kb for women chest high.  

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  • Wod: Cash in-100 Double unders (3 min limit)  4 rounds 10 T-2-b 15 KB swing 20 OH plate lunge 100 DU cash-out (3min limit)  

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  • Pick your Poison

    By jerry

    l “7777″ 20 min Amrap: 7 Pullup, 7 Dips,  7 Snatch (65w, 95m),  7 Push Press (65w, 95m) OR “357″ 20 min Amrap: 3 MU, 5 HSPU, 7 Snatch (65w, 95m) Rings must be set above above reach. The arms must be fully extended at the bottom with the hands turned out. A false grip is recommended […]

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  •   Strength: Back Squat x5  (Take 5 Sets to find your 5 rep max)   Conditioning: 5 Rounds 200m Run 10 Burpees  10 DB Thrusters  

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  • Runaway Train

    By jerry

    l Teams of Two 1 Mile loop AMRAP Cindy (5Pull ups, 10 Push ups, 15 Air Squats) 800m Run AMRAP Cindy partner 1 Mile loop-Partner 2 AMRAP Cindy then alternate, Once Partner 2 finishes loop Partner 1 goes for 800m run while partner 2 continues to do cindy and so on until both partners have […]

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  • l  The Situation:  A divide exists between military veterans and the civilian community. With the fighting force consisting of only 1% of the country’s population, that divide is growing. This fact is damaging to Veterans as they attempt to reconcile their lives as they exit the military, and face a population that does not understand […]

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  • 5 Rounds- FGB Style, 1 minute each station for max reps. 1 min rest between rounds. WOD: Row (Meters) Wall Ball KB swings Push ups

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  • D-B-T

    By jerry

    WOD 1- Front Squat x3 WOD 2- Death By Thrusters 1min= 1Thruster, 2min= 2Thrusters……………….. Until you can’t complete the number of Thrusters in the minute.    

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  • Skills & Drills

    By jerry

    Wod 1- Mile loop  Rest 4 min Wod 2- 4min AMRAP Double Unders Rest 3 min Wod 3- 3min AMRAP HSPU Rest 2 min Wod 4- 2min AMRAP Push Press              

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  •  MONDAY: “Lights Out” 15min AMRAP: 3 Snatch, 6 OHS, 9 c-t-b pullup HTFU: 95W, 135M, Infidel: 80W, 115M, Bulldog: 65W, 95M   After Party: 2-3 Sets for quality not load: Dimel Deadlifts x 15-20 reps (use around 40% of DL max) and Unbroken GHD situp x 15-25 reps

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