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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 07102012

    By jerry

    CF PFT Max Pullup in 2 min rest 2 min Max HSPU in 2 min  rest 2 min Max GHD in 2 min rest 2 min Max DU’s in 2 min rest 2 min Max pistols in 2 min (sub 2 min. calorie row)

    CONTINUE READING
  • Monday 07092012

    By jerry

    Front Squat- 3-3-3-3-3-3 Wod 2: Annie- 50,40,30,20,10 Abmat Sit Ups Double Unders

    CONTINUE READING
  • 30min AMRAP Teams of Two Partner 1: 10 Overhead Walking Lunges to the Pull Up Bar 10 Pull Ups 10 Burpees 10 Overhead Walking Lunges Back to your Partner Switch Partner 2 Goes

    CONTINUE READING
  • Pick Your Own Hero/Benchmark/Girl WOD!!! GET ON THE WHITEBOARD!!!!! Clich here for a list!!  

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  • WOD: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

    CONTINUE READING
  • Tuesday 07032012

    By jerry

    Wod: Nate: 20 min AMRAP 2-Muscle-ups 4-Handstand Push-ups 8-2-Pood Kettlebell swings -or- Cindy: 20 min AMRAP 5-Pull ups 10-Push ups 15-Air Squats    

    CONTINUE READING
  • Monday 07022012

    By jerry

        Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps

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  • WOD: Deck of Cards  Each team has a deck of cards; each suit has a designated exercise and must be repeated for the number shown on the card. Each person on the team draws a card from the deck and does the exercise on their own. It is an individual effort, but members chip away […]

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  • Friday 06292012

    By jerry

    Three rounds for time of: 275 pound Deadlift, 10 reps 50 Double-unders

    CONTINUE READING
  • THURSDAY Team WOD to determine the fittest class. Score as many points as you can for your team. 30 Minute AMRAP: EVERYONE Must start with a 600m Run 1 POINT = 20 HR pushups Or 20 KB Swing Or 20 Overhead plate lunge OR 12 pullups Or 12 dips Or 12 Burpees Or 5 handstand […]

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