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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

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