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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

  • TUESDAY Skill and Strength WOD 1. 8 rounds: Every 80 seconds perform 2 cycles of the barbell complex “clean segment and shrug” + “hang clean”. Suggested load is 70%-79% of 1 RM in the Clean. Here we are working on the positions of the clean and pausing at key points; 1. One inch off the ground. 2. At the […]

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  • Monday: 7 Round “Bulger” or 30 Min AMRAP (Cut-off) 200m Run, 7 C-2-B Pullups, 7 Front Sq (95w, 135m), 7 Hand Stand Pushup Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3rd, 2009 while on patrol in […]

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  • REMINDER: YOGA is Moved to 6:30 PM on Sunday for the remainder of July! SATURDAY  TWO ROUNDS: 400m run, 30 KB Swing, 30 pullups, 400m run, 30 Box jump, 30 Depth Pushups

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  • Friday Strength Day Absolute: 18 Minutes to work up to a heavy single in the front squat Repetition: “Death by Thruster” Against a 1 minute running clock execute 1 x Thruster on the first minute, 2 x Thruster on the second minute, 3 x Thruster on the third minute… continuing until the workload can no […]

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  • Thursday Partner WOD, Only 1 person working at a time Once through For Time: 2,000M ROW (250m at a time), 1600M RUN (200m relay), 120 Hand Release Pushups (HTFU: Only chest touches, not thighs), 800m FARMERS WALK (switch as needed) suggested load 53w, 70m 31 Burpee Pullups

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  • Wednesday WODs Speed Strength: 2 Sumo Deadlifts every minute x 10 min (load=70% of 1rm) This is only our 2nd exposure to the Sumo deadlift. Click here for our last Sumo Deadlift WOD. If you missed the first exposure consider using 60% for this wod (if the movement feels natural consider bumping to 70% for […]

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  • Numbers

    By jerry

    TUESDAY “7777″ 20 min Amrap: 7 Pullup, 7 Dips,  7 Snatch (65w, 95m),  7 Push Press (65w, 95m) OR “357″ 20 min Amrap: 3 MU, 5 HSPU, 7 Snatch (65w, 95m) Rings must be set above above reach. The arms must be fully extended at the bottom with the hands turned out. A false grip […]

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  • MONDAY: “Gunny’s Revenge” :40 Max Reps, then :20 for transition, 1. Back Squat (suggested load is 60-70% of 1rm or 145w, 225m). 2. Burpees jumping and touching a piece of tape set 12″ beyond max reach. Rest 4 minutes. 4 rounds. Record total BS reps and load, record total Burpees touching tape. This is basically […]

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  • Saturday: “Mini-Wods” WOD 1: 3 rounds of 5 clean and jerk (105w, 155m) and 10 (20″w, 24″m) Box jump Rest 5-7 minutes WOD 2: FOUR rounds of 200m run, 15 KB Swing (53w, 70m), 10 HR Pushup Rest 5-7 minutes WOD 3 and 4: 5 minutes on the clock: For time 1,000m row (score for […]

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  • FRIDAY WODs

    By jerry

    FRIDAY WODs Strength Endurance: 3 rounds: 1 minute of max OHS (80w, 115m), 2 min rest. No rack, record total Conditioning: “Gun and Flight Simulator” (15 min cut-off) 5 unbroken pullups, 10 unbroken double unders 10 unbroken pullups, 20 unbroken double unders 15 unbroken pullups, 30 unbroken double unders 20 unbroken pullups, 40 unbroken double […]

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