FREE TRIAL CLASS
  • 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

  • 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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  • ‎”You can’t wait to crush something you suck at right now…” THURSDAY Workout: 5x4min Intervals 4min Overhead Squat Bulldog: 45w-75m infidel 60w-95m HTFU 75w-115m 1min rest 4min Double-Under 1min rest 4min handstand pushup 1min rest 4min burpee pullup 1min rest 4min calorie row Records total # of reps each interval Action of Todays Workout:

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  • How is your nutrition? Have you embraced the Zone, Paleo, or Primal lifestyle? The food you eat is medicine for your life; Increase Energy, Improve Performance and Health, Reverse Disease, Improve lean body mass…Learn More Action of todays WOD: 600m Run, 10 hang power-clean (85w-135m), 20 Kettlebell Swing, and 30 Anchored Situp Bulldog: 3rounds – […]

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