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  • 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

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Workouts'S ARCHIVE

  • Monday 08202012

    By jerry

    “Competition” 21-15-9 Thrusters 95/135 Chest-2-Bar Pullups “Fitness” 21-15-9 DB Thrusters KB Swings 400m run after each round

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  • Battle of the Sexes: Class is Divided into two teams…Men vs Women 30 Min AMRAP 2-Rope Climb=1 Point 10-Pull Ups=1 Point 10-Wall Ball=1 Point 15-DB Push Press=1 Point 15-Air Squat=1 Point 5-Loupees(2 Push ups per burpee)=1 Point 1-200m Run=1 Point 3-Muscle Ups=1 Point 10-Jump over the box, Box Jumps=1 Point 10-Weighted Lunges=1 Point 10-Ring Dips=1 Point 10-Knees-2-Elbow=1 Point 1-Loop=8 points You must complete at least 6 […]

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  • Friday 08172012

    By jerry

    Fitness/Competition 1 Rep Max Clean

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  • Tabata(:20 Work, :10Rest for 8 intervals) Row(Cal) Sit ups Box Jumps Push ups DB Thrusters Lowest Score of the intervals is your score

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  • FITNESS Wod 1: 5 min AMRAP Ring Dips Wod 2: 3rds 10 Pullups 15 Burpees 20 KB High Pull COMPETITION Wod 1: 5 min AMRAP Muscle Ups Wod 2: 3rds 10 Snatch (135/95) 10 Lateral Burpee 10 Ches-2-Bar Pull Ups

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  • Tuesday 08142012

    By jerry

    Fitness/Competition 4 Sets 10 Unbroken Back squat 15 Unbroken Heavy KB Swing (70,53) 20 Unbroken Jumping Lunge 3 min Rest between rounds

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  • Monday 08132012

    By jerry

    “FITNESS” 12 min AMRAP 12 HR Pushup 12 DB press 12 Box jump Then Strict Pullup x 1   “COMPETITION” A. Upper-body strength Ladder: As many 1-5 strict pullup, and HSPU ladders as you can in 12 min. Does NOT have to be unbroken *Top Dawgs add 20# women, 35# men on pullups and EROM […]

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  • 200m run 30 Box jump 200m run 30 Burpees 200m run 30 Kettlebell swings 200m run 30 Wallball 200m run 30 Pushups 200m run 30 Jumping Slamball

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  • Friday 08102012

    By jerry

    “Fitness” A. 3 Hang power snatch EMOM x 10 B. Deadlift x 1 “Competition” A. 3 Touch and G Squat Snatch EMOM x 10 B. Deadlift x 1

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  • “Fitness” 5min Running Clock 400m Run AMRAP Burpee Pull ups in remaining time 5min Running Clock 400m Run AMRAP OH Lunges in remaining time 5min Running Clock 400m Run AMRAP DB Push Press in remaining time 5min Running Clock 400m Run AMRAP Abmat Sit Ups in remaining Time   “Competition” 5min Running Clock 400m Run […]

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