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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

  • 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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  • 15 Front Squats (95w – 155m) 10 lateral Lou burpees 400m run Bulldog: 3 rounds Infidel: 4 rounds HTFU: 5 rounds Action From 0915 today:

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  • 600m Run Box jumps DB thrusters KBHP GHD Row calories Double under DB Shoulder Press Jumping Lunges 600m Run Bulldog: 3o reps – Infidel: 40 reps – HTFU 50 reps

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  • “Chelsea” Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete. Score […]

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  • Thursday WOD: Running time trials! 1 mile sprint rest 5min 800m sprint rest 4 min 600m sprint rest 3 min 400m sprint rest 2 min 200m sprint Record all times and thoughts in comments. Sub row 2K/1K/750/500/250

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  • WED WOD: 3 rep max squat clean ACTION: Alternate. WOD: 10 Box Jump Burpee 20 Dumbbell  Hang Clean 30 Air Sq 400m Run Bulldog: 3r Infidel: 4r HTFU: 5r

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  • Tabata’s (Sell-Out) 8 rounds: 20sec work 10sec rest Wallball/Pullups/Burpees/Push Press (w65-m95)/Row (calories) Work through all 8 intervals in one movement before moving to the next. Rest 1 minute between Each Movement. Add all Reps and post total for each movement. Then add all 5 movements together for another total.

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  • 10,9,8,7,6,5,4,3,2,1 Snatch, Toe-2-Bar Infantry: 40w-75m Bulldog: 55w-95m Rxed: 70w-115m HTFU: Non-kipping Toes-2-bar and 85w-135m “Alternate WOD” 50,40,30,20,10 Kettlebell High-pull, Situp, Slamball

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  • 7 rounds of: 7 Hang Power Clean (100w, 155m) 7 Burpees 7 Pullups 200m Run

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  • AMRAP 20 min 5 KB Turkish Get-ups, 10 Dips, 15 Wallball Post Rounds and Load used

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