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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

  • Contact

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Workouts'S ARCHIVE

  • Wod 1:

    1-3 Challenging Hand Stand Push Up every minute for 10 mins

    Wod 2:

    20 Min AMRAP

    200m Run

    10 DB PP

    15 KB Swing

    20 OH Lunge

    CONTINUE READING
  • Unself Yourself

    By jerry

    Unself Yourself by Scott Zagarino I’ve had the privilege of being present to a more than average share of people’s last few moments in this “mortal coil” and it never ceases to amaze me, at the time someone knows that each breath could be their last, how similar the moments that mattered were. Almost universally […]

    CONTINUE READING
  • Wod 1:

    15 Mins Sumo Deadlift X1

    Wod 2:

    3 rounds-

    50 DU, 400m Run, 30 GHD

    CONTINUE READING
  • Wod 1:

    15 minutes

    Front Squat X 3

    Wod 2:

    3 rounds

    1 Min Max Thrusters 95/65

    Rest 1 Min

    1 Min Max Toes 2 Bar

    Rest 1 min

    1 Min Max Burpees

    Rest 1 Min

    CONTINUE READING
  • Five rounds for time of:
    22 Kettlebell swings, 2 pood
    22 Box jump, 24 inch box
    Run 400 meters
    22 Burpees
    22 Wall ball shots, 20 pound ball

    CONTINUE READING
  • 10,9,8,7,6,5,4,3,2,1 Dips

    1,2,3,4,5,6,7,8,9,10 Deadlifts

    CONTINUE READING
  • Partner Wod: One Person Working at a time, Clock doesn’t stop between movements.

    4 Min- Max Thrusters 95/65

    4 Min-Max Chest-2-Bar

    4 Min- Max Lateral Hand Release Burpees

    Wod 2:

    One Partner Working at a time-800m Waiters Walk

    CONTINUE READING
  • Wednesday: “Horse and Hair” 200m run 10 Clean and Jerk 20 Box Jump (24″) 200m run 8 Clean and Jerk 16 Box Jump 200m run 6 Clean and Jerk 12 Box Jump 200m run 4 Clean and Jerk 8 Box Jump 200m run 2 Clean and Jerk 4 Box Jump HTFU: 105w, 155m Infidel: 90w, […]

    CONTINUE READING
  • Tuesday

    By jerry

    Tuesday Strength: Take 5 sets to work up to a heavy 5rep effort in the back squat Conditioning: 15 DB Thruster (25w, 35m), 15 KB Swing (45w, 70m), 200m Run x 4 rounds

    CONTINUE READING
  • Monday

    By jerry

    Monday WOD: 5 rounds of: 10 Pullups, 20 Box Jump, 30 Pushups

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