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  • 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

  • Teams of Two 1 Person Working At a Time. 25 min AMRAP: 1,000m row (250 each) 75 WB (partition as needed) 50 HR Pushup (partition as needed)

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  • Wod A: EMOMx 10 3 Touch-and-Go Cleans   Wod B: Dead Lifts and Lateral Burpees 21-15-9

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  • Tuesday 07242012

    By jerry

      WOD A. 8 minute AMRAP 1-5 Unbroken HSPU ladders    WOD B. 21 Chest-2-Bar Pullups  50 Double Under 15 Chest-2-Bar Pullups  50 Double Under 9 Chest-2-Bar Pullups  50 Double Under

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  • Monday 07232012

    By jerry

    Wod: A. snatch balance x 1 plus 2 OHS find a max B. 10-1 OHS 1-10 Dips

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  • Partner WOD 200m Relay run x 5 each, (10 total) 60 Cleans 95w, 135m 100 Burpees (5 at a time)

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  • Friday 07202012

    By jerry

      Wod:  A. 10 minutes to build to a heavy hang sq snatch. Doesn’t need to be a max effort, drill speed through middle and reaction time! http://youtu.be/jQlsXMe6ioE B. Partner WOD:  (partition as needed, 1 person working at a time) 15 min AMRAP 30 Box Jump 15 Power snatch (65#w/95#m)

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  • 5 rounds 250m row 20 Sledgestrike 15 DumbBell Clean and jerk 10 Knees-2-Elbow rest 2-3 min. between rounds

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  • Wod: 20 min AMRAP 10 Pull Ups 10 Back Squat (135/95) 10 Burpees   ***No racks***

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  • Tuesday 07172012

    By jerry

    Wod 1: 20 Min Find your 1 Rep Max Shoulder-2-Overhead (Jerk, Push Press, Strict Press) Wod 2: 15 min TIme Cap Flight Simulator Unbroken Double unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Must stop between sets and must be unbroken before moving to the next set

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  • Monday 07162012

    By jerry

    5 rounds 5 Muscle Ups 6 Squat Clean (115/165)  200m Run

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