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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

  • 100818 Wednesday WOD: Compare to 100505 Steck-CON Delta (HTFU) Cash In: 1000 meter row 5 rounds in the middle 30 wall ball 20 box jump(24″) 10 burpee Cash Out: 990m Run Steck-CON Charlie (Infidel) Cash In: 750 meter row 5 rounds in the middle 21 wall ball 14  box jump 7 bur pee Cash Out: […]

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  • 100817 Tuesday Take exactly 7 sets including warmups to find a 1 rep session max in the Deadlift. Compare to 100427 Optional 8th Set: Drop 30% off your max set and “rep-out” How many did you get? “ Alternate WOD: “Michael” 3 rounds of 800m run, 50 back extension, 50 GHD situp

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  • Pick your level for tomorrows WOD, your coach can help you modify as needed. A. 30minute AMRAP Run 400m, 15 Pullups, 15 ring Dips, XX Overhead squat OR B. 30 minute AMRAP Run 400M, 7 Muscle-ups, XX Overhead Squat Infantry 15 reps at 50w-75m Bulldog 12 reps at 65w-95m Infidel 9 reps at 80w-115m Htfu […]

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  • 100814 Saturday WOD: 400m run, 30 Air Squats, 20 situps, 10 pullups Hollywood aka ChadyD birthday bonus special add 10 Loupees each round (optional to all except One) Bulldog: 3 rounds Infidel: 4 rounds HTFU: 5 rounds use the GHD

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  • 100813 Friday WOD: 10,9,8,7,6,5,4,3,2,1 HSPU, Power Cleans (100w-155m) Alternate Workout: 10,9,8,7,6,5,4,3,2,1 Kettlebell Swings, Roving pushups, Jumping Slamball, Dumbbell Shoulder Press

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  • 100812 WOD “Filthy 50″ or “Dirty 30″? Compare to 100520

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  • 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 will go over Muscle Ups, Free standing Handstands, Handstand Pushups, and Paralette Work! We will be exploring new ways to perfect your Muscle Ups, Handstand work and Core Strength. We’ll be introducing […]

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  • “Death by Pullups” Compare to 100505 With a continuosly running clock perform 1 pull-up in the first minute, 2 pull-ups in the second minute, 3 pull-ups in the third… and so on, until you cannot perform the number of prescribed pull-ups for the given minute. Post minutes and pull-ups completed to comments. Alternate WOD for […]

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