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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

  • Monday 02272012

    By jerry

    WOD: Wod A: 3 Squat Clean EMOM x 6min   Wod B: 3 Rounds For Time  10 Front Squat (105w, 155m) XX DU  10 C-2-B Pullups This is a 5 minute workout modify DU to keep intensity Advanced 50 Infidel 30 Bulldog: sub 20 Jumping Slamball

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  • Wod: 3 Intervals 400m Run 20 Unbroken Push Press 20 Box Jump Rest 3min

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  • Open Wod 12.1

    By jerry

    Wod: CrossFit Open 12.1 7 Min AMRAP Burpees   Standards: At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach. Additional Notes: The height of the target must be no less than […]

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  • Wod: 30min AMRAP One Partner at a Time: 200m Run 30 Pullup 40 Sit Ups 50 KB high Pull (partition the reps as needed, each partner must run 200m)    

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  • Wod: 5-Touch and Go Squat Snatch  10-Box Jump (24”) 200m Row Rest 2min 5 sets Deadline for the Open is fast approaching, sign up before it’s too late!!

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  • Tuesday 02212012

    By jerry

    Wod A: 10min AMRAP Muscle-Ups or 10min  Build To a Single in The Weighted Pullup Wod B: 10min AMRAP Toes-2-Bar Each Time You Break Perform 7 Burpees    “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”

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  • Monday 02202012

    By jerry

    Wod A: 30 Thruster(65w, 95m) 10 KB Swing (35w, 53m) 20 Thruster 20 KB Swing 10 Thruster 30 KB Swing -rest 10 minute Wod B: 10min AMRAP HR Pushup feet on 45’s run 200m each time you break

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  • Wod: 3 Rounds 400m Run 10 Clean & Jerk (155m,105w) 15 Pullup 20 Burpee

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  • Friday 02172012

    By jerry

    Wod: 4 Sets 10 Unbroken Back Squats (start around 65-70%, modify as needed) 20 Unbroken KB Swings 40 Double Unders 3-4 min rest between each

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  • Wod: Partner WOD, Each Movement is Relay Style 30min AMRAP 200m Run, You Go, Partner Goes 200m Row, You Go, Partner Goes 20 DB Push Press (35m,25w), You Go, Partner Goes 20 Slam Ball, You Go, Partner Goes

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