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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

  • Friday 07202012

    By jerry

      Wod:  A. 10 minutes to build to a heavy hang sq snatch. Doesn’t need to be a max effort, drill speed through middle and reaction time! http://youtu.be/jQlsXMe6ioE B. Partner WOD:  (partition as needed, 1 person working at a time) 15 min AMRAP 30 Box Jump 15 Power snatch (65#w/95#m)

    CONTINUE READING
  • 5 rounds 250m row 20 Sledgestrike 15 DumbBell Clean and jerk 10 Knees-2-Elbow rest 2-3 min. between rounds

    CONTINUE READING
  • Wod: 20 min AMRAP 10 Pull Ups 10 Back Squat (135/95) 10 Burpees   ***No racks***

    CONTINUE READING
  • Tuesday 07172012

    By jerry

    Wod 1: 20 Min Find your 1 Rep Max Shoulder-2-Overhead (Jerk, Push Press, Strict Press) Wod 2: 15 min TIme Cap Flight Simulator Unbroken Double unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Must stop between sets and must be unbroken before moving to the next set

    CONTINUE READING
  • Monday 07162012

    By jerry

    5 rounds 5 Muscle Ups 6 Squat Clean (115/165)  200m Run

    CONTINUE READING
  • Partner WOD 45 min. time cap Run together once both partners back complete the work partitioning as needed. 200m run  30, 25′ bear crawls 400m run 50 Ring rows 600m run 70 DumbBell Thrusters  800m run  90 Burpees 1000m run

    CONTINUE READING
  • Friday 07132012

    By jerry

    Crossfit Games Master’s Chipper Event 5 10 Deadlift 275/195 20 Pullup 30 Box Jump 40 KB Swing 50 Double Unders 40 KB Swing 30 Box Jump 20 Pull Up 10 Dead Lift Watch Jerry Kill it at the Games!!!! Click Here

    CONTINUE READING
  • 5 rounds with a 30 min Time Cap 10 Toes-2-Bar  15 Wall Ball  200m run 10 Ring Dip 15 Push Press 65/95 200m run

    CONTINUE READING
  • Wod 1: 15mins 3 Attempts to find your Max Snatch Wod2: 30 Snatches for time @75% of max

    CONTINUE READING
  • Tuesday 07102012

    By jerry

    CF PFT Max Pullup in 2 min rest 2 min Max HSPU in 2 min  rest 2 min Max GHD in 2 min rest 2 min Max DU’s in 2 min rest 2 min Max pistols in 2 min (sub 2 min. calorie row)

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