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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

  • 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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  • WOD: 50 Double-unders (DU), 25 Pullups (PU), 40 DU, 20 PU, 30 DU, 15 PU, 20 DU, 10 PU, 10 DU, 5 PU “After Party” Turkish Get-up x 1 (Barbell preferred)

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  • 5 Rounds of: Overhead Squats, 20 GHD Situps, 400m Run Infantry 15 reps at 50w-75m Bulldog 12 reps at 65w-95m Infidel 9 reps at 80w-115m Htfu 6 reps at 95w-135m

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  • SATURDAY Workout: Partner Pain Train 800M Run pullups pushups Squats 800M Run DB Push Press w25/m35 (if equipment issues then 55w-75m) Anchored Situps Box Jumps 800M Run together Tag off on reps till completing total reps on movement then move on to next Infantry-60 Bulldog-100 Infidel-150 HTFU-200

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  • Compare to… Find your 3 rep max in the Deadlift Ideally this should take only 5-6 sets including warmup. “After party”: Tabata L-sit holds (aim to get your toes above/higher than your hip) 20sec work 10sec rest x 8 intervals

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  • ‎”You can’t wait to crush something you suck at right now…” THURSDAY Workout: 5x4min Intervals 4min Overhead Squat Bulldog: 45w-75m infidel 60w-95m HTFU 75w-115m 1min rest 4min Double-Under 1min rest 4min handstand pushup 1min rest 4min burpee pullup 1min rest 4min calorie row Records total # of reps each interval Action of Todays Workout:

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  • How is your nutrition? Have you embraced the Zone, Paleo, or Primal lifestyle? The food you eat is medicine for your life; Increase Energy, Improve Performance and Health, Reverse Disease, Improve lean body mass…Learn More Action of todays WOD: 600m Run, 10 hang power-clean (85w-135m), 20 Kettlebell Swing, and 30 Anchored Situp Bulldog: 3rounds – […]

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  • ACTION OF THE WOD: A. 12 minute time limit: Find your 3 Rep max in the Press B. 12 minute time limit: Find your 3 Rep max in the Push Press C. 12 minute time limit: Find your 3 Rep max in the Push Jerk Similar Workout different rep scheme:

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