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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

  • Tuesday 02282012

    By jerry

    Wod: 5 Rounds 200m Run 10 Toes-2-Bar 15 Box jumps 20 OH Lunges (45/25)

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  • Monday 02272012

    By jerry

    WOD: Wod A: 3 Squat Clean EMOM x 6min   Wod B: 3 Rounds For Time  10 Front Squat (105w, 155m) XX DU  10 C-2-B Pullups This is a 5 minute workout modify DU to keep intensity Advanced 50 Infidel 30 Bulldog: sub 20 Jumping Slamball

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  • Wod: 3 Intervals 400m Run 20 Unbroken Push Press 20 Box Jump Rest 3min

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  • Open Wod 12.1

    By jerry

    Wod: CrossFit Open 12.1 7 Min AMRAP Burpees   Standards: At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach. Additional Notes: The height of the target must be no less than […]

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  • Wod: 30min AMRAP One Partner at a Time: 200m Run 30 Pullup 40 Sit Ups 50 KB high Pull (partition the reps as needed, each partner must run 200m)    

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  • Wod: 5-Touch and Go Squat Snatch  10-Box Jump (24”) 200m Row Rest 2min 5 sets Deadline for the Open is fast approaching, sign up before it’s too late!!

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  • Tuesday 02212012

    By jerry

    Wod A: 10min AMRAP Muscle-Ups or 10min  Build To a Single in The Weighted Pullup Wod B: 10min AMRAP Toes-2-Bar Each Time You Break Perform 7 Burpees    “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”

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  • Monday 02202012

    By jerry

    Wod A: 30 Thruster(65w, 95m) 10 KB Swing (35w, 53m) 20 Thruster 20 KB Swing 10 Thruster 30 KB Swing -rest 10 minute Wod B: 10min AMRAP HR Pushup feet on 45’s run 200m each time you break

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  • Wod: 3 Rounds 400m Run 10 Clean & Jerk (155m,105w) 15 Pullup 20 Burpee

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  • Friday 02172012

    By jerry

    Wod: 4 Sets 10 Unbroken Back Squats (start around 65-70%, modify as needed) 20 Unbroken KB Swings 40 Double Unders 3-4 min rest between each

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