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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

  • “Death by Pullups” 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 those with jumping […]

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  • Steck-CON Delta (elite): Cash in with 1000m row. Then 5 rounds of 30 wall ball 20 (24″) box jump 10 burpee. Cash out with 990m Run Steck-CON Charlie (pack): Cash in with 750m row. Then 5 rounds of 21 wall ball 14  box jump 7 burpee. Cash out with 800m Run Steck-CON Bravo (porch): Cash in with 500m row. Then  5 […]

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  • 7 min amrap of run to first street and max pullups then Snatch Push Press x 1 (21 min time limit) then  7 min amrap of  7 dip, 11 kb swing

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  • Every 3 minutes perform 2 Back Squats (with chains) for 8 rounds. Your ’score’ will be the average load used over all 8rounds/16 lifts This is a different kind of strength workout. We want zero misses, we want 16 lifts in 8 rounds. We are measuring intensity/load in a time controlled strength wod. Strong is […]

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  • Two WOD day: NorCal Workout A. Against a 6-minute running clock: Run 800m Max rep overhead squats (115/75lbs) Scored by total number of overhead squats. Workout B. Max rounds plus reps in 10 minutes of: 7 Thrusters (115/75lbs) 12 Kettlebell Swings (53/35lbs) 7 Pull-ups

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  • Remember to post your thoughts and results in comments! It will be inspiring to see all the benchmarks!

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  • MidWestern Sectional “THE AIR FORCE WOD” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete […]

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  • If you do not yet have a muscle-up then sub: Men – 21 pullups, 21 Dips Women – 14 pullups, 14 dips The World’s Toughest Gymnast? (Content from http://gymnasticszone.com/ToughGymnast.htm) There were many stories that came out of the 1976 Olympics. The gymnastics events at the 1976 Olympics were dominated by the surpassing grace and precision […]

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  • If you are a Vet and have a number in your head plan your attempts! Lets say my Goal weight is 250lb. So we then plan our warm-ups with one goal in mind, 250lbs This is a sample on how you could attack this: 90lb x 3, 120lbx3, 150lbx2, 180lbx2, 210lbx1, 230lbx1, 250lbx1 If you […]

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  • A. 20 min time limit: Snatch Balance x 1. Rest 3 min B. 12 min amrap 10 wallball, 8 burpee, 6 pullup Spencer and Andy Hendel – Heavy snatch balances – video [wmv] [mov] Speal v Eric – Heavy snatch balances – video [wmv] [mov] Tanya Wagner – 125lb snatch balance – video [wmv] [mov] […]

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