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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

  • 100813 Friday WOD: 10,9,8,7,6,5,4,3,2,1 HSPU, Power Cleans (100w-155m) Alternate Workout: 10,9,8,7,6,5,4,3,2,1 Kettlebell Swings, Roving pushups, Jumping Slamball, Dumbbell Shoulder Press

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  • 100812 WOD “Filthy 50″ or “Dirty 30″? Compare to 100520

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  • 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 will go over Muscle Ups, Free standing Handstands, Handstand Pushups, and Paralette Work! We will be exploring new ways to perfect your Muscle Ups, Handstand work and Core Strength. We’ll be introducing […]

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  • “Death by Pullups” Compare to 100505 With a continuosly running clock perform 1 pull-up in the first minute, 2 pull-ups in the second minute, 3 pull-ups in the third… and so on, until you cannot perform the number of prescribed pull-ups for the given minute. Post minutes and pull-ups completed to comments. Alternate WOD for […]

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  • Strict Shoulder Press  5×5 Take exactly 5 sets including warmups to find a 5rep session max. Need more? Optional 6th Set: Drop 20% off your top load and “rep-out”, how many reps can you get? After Party: “Despicable Math” 33 Pushups, 27 KB Swings, 21 DB Thrusters 27 Pushups, 21 KB Swings, 15 DB Thrusters […]

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