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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

  • Mobility WOD Warm-up or Cool-down 100830 Monday “PG” 5 rounds of 1min Calories row, 1min Push Press (65w-95m), 1 min pushup, 1 min rest Record total reps in comments “After Party” Weighted Pullup x 3

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  • Teams of 2, only 1 person working at a time 2 Rounds: Hang Power Clean  x 3 minutes rest 1 minute Burpees x 3 minutes rest 1 minute Pull-ups x 3 minutes rest 1 minute Only 1 person working at a time Post total reps for 2 rounds Hang power clean load: Bulldog: 55w-95m Infifel: […]

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  • 100827 Friday Shoulder Press Take exactly 7 sets including warmups to find a 1 rep session max. 8th Set: Drop 30% off your max set and “rep-out” How many did you get? “After party”: 21,15,9 Calories Row, DB Thruster (20lb W, 30lb M), Box jump (24″). If no rower is open sub KB High Pull […]

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  • 100826 Thursday 1 mile run, 50 pullup 200m walking lunge, 50 pullup Bulldog: 30 Pullup Infidel: 40 Pullup HTFU 50 Pullup

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  • 100825 Wednesday WOD ”Do Work” Partition as needed to get through as fast as possible.  30 Deadlifts at 80% of your max, 60 Ring Dips, 120 sit-ups (HTFU use ghd) For example:  You could go 6 rounds of 5 deadlift, 10 dip, 20 situp or 10 rounds of 3deadlift, 6dip, 12 situp, or whatever! In our bigger classes […]

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  • 100824 Tuesday WOD: 21 thrusters, 21 pullups, 800m run, 15 thrusters, 15 pullups, 600m run, 9 pullups, 9 thrusters, 400m run Use your “Fran” weight: Rxed: 65w-95m Infidel: 2olb DB’s W – 30lb DB’s M Bulldog: 15lb DB’s W – 25lb DB’s M

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  • 100823 WOD 20 Minute amrap: 7 Hand Stand Pushups, 28 Double-unders Alternate WOD: 20 Min AMRAP 10 DB shoulder Press, 10 Burpee, 10 Box Jump

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  • 100821 Saturday Back Squat Take exactly 6 sets including warmups to find a 3rep session max. Optional 7th Set: Drop 20% off your max set and “rep-out” How many did you get?  ”After Party” : 3 rounds of 12 burpees, 200m run Alternate wod: 50goblet sq, 50 sit-up, 400r, 40gob, 40sit, 400r, 30gob, 30sit, 400r, […]

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  • 100820 Friday WOD “Guillotine”: 12 Snatch, 24 pullup, 48 pushup, 9 snatch, 18 pullup, 36 pushup, 6 snatch, 12 pullup, 24 pushup, 3 snatch, 6 pullup, 12 pushup. Bulldog: 55w-95m – Infidel: 70w-115m – HTFU: 85w-135m “Alternate WOD”: (Skip the snatch and add Kettlebell high pull in Push-up volume): 24 pullup, 48 pushup, 48 KB Highpull, […]

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  • 100819 Thursday WOD Shoulder Press Take exactly 6 sets including warmups to find a 3rep session max. 7th Set: Drop 20% off your max set and “rep-out” How many did you get? “After Party” 3 rounds: 20 DB Push Press, 30 Jumping Lunge, 400m run

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