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

  • Strict Shoulder Press  5×5 Take exactly 5 sets including warmups to find a 5rep session max. Need more? Optional 6th Set: Drop 20% off your top load and “rep-out”, how many reps can you get? After Party: “Despicable Math” 33 Pushups, 27 KB Swings, 21 DB Thrusters 27 Pushups, 21 KB Swings, 15 DB Thrusters […]

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  • “Badger” In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007 3 Rounds: 30 Squat Cleans (65w-95m) 30 Pullups 800m Run

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  • Compare to: July June May 4.1. Explain The Workouts with Names (the Girls) The Benchmark Girls Angie 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats For Time Complete all reps of each exercise before moving to the next. Barbara 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats 5 rounds for time Chelsea 5 Pull-ups 10 […]

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  • 600m run 50 Double unders 40 jumping slam balls 30 situps 20 SDHP @ 70/45 10 Toes-to-bar 20 SDHP @ 70/45 30 situps 40 jumping slam balls 50 Double unders 600m run EVENTS: GYMNASTIC SKILL WORKSHOP SUNDAY AUG. 15 10-12:30PM Coaches Melissa Lopes, Danya Armstrong, and Jerry Hill will be leading this exciting workshop where we […]

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  • Wednesday WOD: “Grindy Gut Check” 5 ground to overhead, then 3 rounds “Cindy” (5 pullups, 10 pushups, 15 Squats) 5 ground to overhead, then 3 rounds “Cindy” 5 ground to overhead, then 3 rounds “Cindy” Infantry: Scale as needed Bulldog: 135m/95w Infidel: 155m/105w HTFU: 185m/125w

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