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    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

  • Every 5 min x25mins 3 Cleans 6 Front Squats 9 Chest-2-Bar Pull ups 200m Sprint  

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  • Friday 08312012

    By jerry

    Wod A: 12mins- Push Press x1 then  5mins Max Reps @90% x1 Wod B: 10min AMRAP Ladder Up Dips- 5,6,7,8,9,10……… Wall Ball- 10,12,14,16,18,20……. **Wall ball is always double the number of your dip set** 

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  • 25min AMRAP Teams of Two (Each team gets a “Baby” MedBall 14# for Women 20# for Men) 400m Run 15 Toes-2-Bar 25 Burpees 30 Box Jumps One partner working at a time, Ball must be held the ENTIRE TIME!! even the runs. If the ball hits the ground the team owes 10 Burpee Penalty immediately! […]

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  • Sport Wod A: 4 Sets- 5 Touch-and-Go Cleans (Push yourself on these but they must be TNG. If you break, your set is over) 1min Max meters rowed Rest 3mins Score=Highest of all the rounds Heaviest Load lifted + meters rowed in one round, must be same set.  Wod B: 3 Sets- 12 UnBroken Dimmel […]

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  • Tuesday 08282012

    By jerry

      Wod A: Back Squat x3  –Then– Max reps @ 80% x1 Wod B: Strict Press x3 –Then– Max Reps @ 80% x2

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  • Monday 08272012

    By jerry

    Competition/Fitness 100 Double Under Cash in 5 Rounds: 10 Pull Ups 10 Burpees 100 Double Under Cash Out

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  • Superfit Wod #4 Partner WOD: 7min 50 Over the Bar Hand Release Burpees (split work as needed) Max Ground to Shoulder in remaining time  Score is the sum of each athlete’s individual ground to shoulder  

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  • Friday 08242012

    By jerry

    “Competition” Wod 1: 12 Min 1 Rep Max OHS Wod 2: 15 mins “Chelsea” EMOM 5 Pull Ups 10 Push Ups 15 Air Squats **If you fall off pace note where you got and finish an AMRAP in the remaining time “Fitness” Wod1: 1 Mile Loop **The Faster you run the bigger rest before Wod […]

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  • Partner Wod: 30min Cut Off!  400m Relay (200 each Partner) 50 Burpees (Partition as needed) 400m Relay (200 each Partner) 100 Wall Ball (Partition as needed)  400m Relay (200 each Partner) 150 KB Swings 35/53(Partition as needed) 400m Relay (200 each Partner) 200 ABMAT situps (partition as needed) 400m Relay (200 each Partner) 300 Double […]

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  • Fitness 20min AMRAP 6 Dips 8 DB Strict Press 16 Lunges Competition 20 min AMRAP 2 Muscle Ups 4 HSPU 8 Pistol Squats

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