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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

  • WOD: Row 1,000m 75 Burpee 75 Box Jump Run 1 mile

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  • Wod: 10 Overhead Squat (95w, 135m) 5 Muscle Up 8 OHS 4 MU 6 OHS 3 MU 4 OHS 2 MU 2 OHS 1 MU

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  • Tuesday 04172012

    By jerry

    Wod: 4 Intervals 5 Touch and Go Squat Clean (tough) 5 HSPU 200m Run Rest 4 min

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  • Monday 04162012

    By jerry

    WOD: 10 min AMRAP C2B pullup 5-Men 4-Women Burpee 10-Men 8-Women Imediately after! 10 min Find a 1 RM in the shoulder to overhead  (Bar must be empty at start.)

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  •   800m Run 5 rounds: 10 Pullup 20 OH Lunge 800m Run

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  • Wod: 5 rounds: 7 Touch-N-GO Dead Lift** 30 Double Unders   **Load should be something you can TnG with moderate effort for 7 reps on the first round**

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  • Wod: 400m Run 10 Wall Ball 10 Push Up 10 Box Jump 400m Run 20 Wall Ball 20 Push Up 20 Box Jump 400m Run 30 Wall Ball 30 Push Up 30 Box Jump 400m Run 40 Wall Ball 40 Push Up 40 Box Jump    

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  • WOD: 3 Sets 5 min Running Clock 1000m Row Men, 850m Row Women AMRAP Push Press in remaining time (65w, 95m) Score total Push Press 5 mins Between Sets

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  • Wod: DEADLIFT Cluster x 1.1.1 (start at 80% of 1rm) Rest :20 sec AMRAP Unbroken Chin Over Vertical Plane (covp) Pullups Rest :20 sec AMRAP Unbroken Ring Dips Rest 4 min 4 sets Go heavier each set of deadlift. Only RECORD: Top Load/Set of Deadlift, Top Set of Pullups, Top set of Dips

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  • Monday 04092012

    By jerry

    WOD 1:  21, 15, 9 OHS, Burpee This should be fast, furious, and painful so pick an OHS level accordingly HTFU: 80w, 115m Infidel: 65w, 95m Bulldog: Scale as needed WOD 2: 3 rounds 20 GHD Situp 15 T2B

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