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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

  • Monday 01142013

    By jerry

    WOD A: 10 min Build to a heavy snatch WOD B: For time- 2 Rounds  5 Power Snatch (95w, 135m) 10 HSPU 2 Rounds 5 Power Snatch 15 Ring Dips 2 Rounds 5 Power Snatch 20 Hand Release Pushups Fitness: 5Rds 400m Run 15 KB High Pull 25 Sit Ups 15 HR Push Up

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  • Friday 01112013

    By jerry

    WOD A: 6 Muscle Ups (2min Cap) x5 2min Rest in between rds SUB for MU- 10min AMRAP 1:1 Ring Dips & Strict Pull Ups WOD B: 4 Rds 250m Row 20 OH Walking Lunge 15 KB Swing 10 Burpees

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  • Sport: Wod A- EMOM x10 3 Hang Power Snatches @70-75% SPEED SPEED SPEED!!! Aggressive turnover Wod B- 3 Sets 15 UB Dimmel Deadlifts Fitness: Wod- Partner AMRAP 10-SDHP 10-Burpee 200m Run **Work is completed relay style: P1-SDHP, P2-SDHP, P1-Burpee, P2-Burpee, P1-Run, P2-Run………..

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  • WOD A. 8 Min AMRAP HSPU Accumulate as many sets of 3 unbroken WOD B. 12 min AMRAP 5 CTB pull-up 25 Double Under 10 CTB   50 DU 15 CTB 75 DU 20 CTB 100 DU …(increase CTB by 5 per round, DU are CTBx5

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  • Tuesday 01082013

    By jerry

    Wod A: Every 2:00 x 5 rounds Back Squat x1 no misses. Start at 85%, record average load, goal is to lift heavy but not miss. Wod B: 12min AMRAP 12 Wall Ball 9 Box Jump (High) 6 Toes-2-Bar  

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  • Monday 01072013

    By jerry

    Sport– Wod A: EMOM x 20 min. Odd: 3 clean and jerk Even: xx unbroken HR push-up (thighs off ground) Record average load and total push-up. WOD B. 5 min AMRAP: 10 cleans (95/135) 20 lateral bar burpee (score total reps) Fitness- Wod A: EMOM x20 Odd-15 KB Swing Even-Max HR Push-up Wod B: 5min AMRAP […]

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  • partner work: 3 rounds 30 thruster 30 burpee 30 snatch 30 pull-ups

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  • First Friday- Pick your own Hero/Girl/Benchmark Wod! Start off the new year right! Challenge yourself! List here! Can’t Decide? Kelly: 5 Rounds Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball

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  • Sport- WOD A: Perform 3 Squat Cleans EMOM x10 WOD B:  Find your 3 RM TNG DeadLift Fitness- 3 Rounds: 600m Run 50 Lunges 40 Sit Ups 30 Hip Extensions  

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  • Monday 01022013

    By jerry

    WOD A: 50 double unders 25 kb swing (53w, 70m) 50 double unders 25 burpees 50 double unders 25 box jump 50 double unders 25 calories row WOD B: Gymnasties! max unbroken HSPU rest 1 min max unbroken toes to bar rest 1 min 4 sets If you have 15 or more HSPU perform extended […]

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