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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

  • “Badger” In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007 3 Rounds: 30 Squat Cleans (65w-95m) 30 Pullups 800m Run

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  • Compare to: July June May 4.1. Explain The Workouts with Names (the Girls) The Benchmark Girls Angie 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats For Time Complete all reps of each exercise before moving to the next. Barbara 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats 5 rounds for time Chelsea 5 Pull-ups 10 […]

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  • 600m run 50 Double unders 40 jumping slam balls 30 situps 20 SDHP @ 70/45 10 Toes-to-bar 20 SDHP @ 70/45 30 situps 40 jumping slam balls 50 Double unders 600m run EVENTS: GYMNASTIC SKILL WORKSHOP SUNDAY AUG. 15 10-12:30PM Coaches Melissa Lopes, Danya Armstrong, and Jerry Hill will be leading this exciting workshop where we […]

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  • Wednesday WOD: “Grindy Gut Check” 5 ground to overhead, then 3 rounds “Cindy” (5 pullups, 10 pushups, 15 Squats) 5 ground to overhead, then 3 rounds “Cindy” 5 ground to overhead, then 3 rounds “Cindy” Infantry: Scale as needed Bulldog: 135m/95w Infidel: 155m/105w HTFU: 185m/125w

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  • Bulldog: 3 rounds Infidel: 4 rounds HTFU: 5 rounds 400m run 30 wall balls 20 pull ups

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  • AMRAP 20 Minutes: 3 Deadlift (275m – 185w) 5 Hand Stand Pushup 8 Burpees “After Party”: The Haynesworth 300 Perform six 25-yard out-and-back sprints. (so 12×25 total) The first set must be done in 70 seconds or less and the second in 73 seconds or less. You are allowed a 3 1/2 -minute break between […]

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  • Saturday WOD: First 6 minutes AMRAP (6 minutes) 4 Thruster 155/105 8 Jumping slam balls 2 minute rest Second 6 minutes AMRAP (6 minutes) 10 Push press 95/65 20 double unders 2 minute rest Third 6 minutes AMRAP (6 minutes) 5 L-sit pull ups 10 KB Swings

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  • 5-4-3-2-1 Muscle ups Bear complex 115m/75w (Sub 3 ring dip, 3 pullups for each muscle-up) Alternate WOD: Bulldog: 3 rounds, Infidel: 4 rounds, HTFU 5 rounds 15 Pushups, 15 Kettlebell High Pulls, 15 Push Press, 15 DB Front Squat, 400m Run

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  • WOD: 4 x 400m sprints. Rest interval is 90 seconds between each run. Record all 4 intervals. “After Party” 3 rounds for time 10 – 30 inch box jump men/24 women 15 KB Swings

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  • Bulldog: 3 rounds for time Infidel: 4 rounds for time HTFU: 5 rounds for time 10 push ups 10 power cleans @ 135#M/95# W (Scale weight as desired) Hands can never leave the bar. All push ups are done with hands on bar. Run 200m for every penalty (a penalty is when hands leave the […]

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