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

  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

Workouts'S ARCHIVE

  • Every 3 Minutes perform 2 deadlifts x 7 rounds score average load used over all 7 rounds. Suggested load around 80%. Misses count as Zero. You can make up a missed rep in the last (7th) round only. “After Party” Bulldog: 400m waiters walk(First Street), Infidel: 600m waiters walk(Second Street) HTFU: 800m waiters walk(third Street) […]

    CONTINUE READING
  • Tabata This: Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to Pullups, Pushups, Squats, Sit-ups, and the Rower with a one minute rotation break between exercises. Each exercise is scored by the least number of reps (calories on the rower) for any of the eight intervals. […]

    CONTINUE READING
  • 100517 Monday

    By jerry

    100517 Monday : Overhead Squat x 3 Read More about the Overhead Squat “After Party”: With a 3 minute running clock… For ONE minute row max meters (remember distance). Get off the rower ASAP and with the remaining time left on the clock record max reps of Dumbbell Hang Clean and Jerk. Add 5 meters […]

    CONTINUE READING
  • 100515 Saturday

    By jerry

    “It is amazing how much you can accomplish when it doesn’t matter who gets the credit.” -Unknown Teams of 2, one person working at a time: 8min ROW (Calories), 8min WallBall, 8min Push Press, 8min KB High Pull Record max reps in EACH Category  (calories row).

    CONTINUE READING
  • WOD A). Bulldog: 6 rounds for time of 10 pullup, 15 pushup (or 10 dip) and 30 walking lunge Infidel: 8 rounds for time of 10 pullup, 15 pushup (or 10 dip) and 30 walking lunge HTFU (Harden the Fu@k up) 10 rounds for time of 10 pullup, 15 pushup (or 10 dip) and 30 walking […]

    CONTINUE READING
  • 5 Rounds 400m Run, 250m Row, 20KB swing, 15 Sledge Strikes

    CONTINUE READING
  • ELITE: 10,9,8,7,6,5,4,3,2,1 Handstand pushups and L-sit pullups. PRO: start at 9,8,7,.. Pack start at 8,7,6,.. Porch start at 7,6,5,… Alternate WOD: 8 rounds of 7 Burpees, 21 situps, 7 Kipping Pullups

    CONTINUE READING
  • Strength: 20 minute time limit: Front Squat x 1 with 4 links of chains! (around 80lbs) Conditioning: AMRAP 12 min of 40 double-unders, 30 jumping lunges,  20 back extension (sub 20 box jumps for double-unders)

    CONTINUE READING
  • 3 rounds of 15 hang clean (85w-135m), 15 dips, 400m run

    CONTINUE READING
  • The Quad: 3 Rounds of 20 Kettlebell Swings (53m, 35w), 10 Chest-to-Bar Pull-ups, 20 Burpees, 10 Box Jumps (24/20”)

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