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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

  • 4 Rounds 400m Run 20 KB Swing 15 Ring Push Up

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  • Fast & Furious!

    By jerry

    21-15-9 Calories Row Burpees Thruster at (55w, 75m)

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  • Tueday 06122012

    By jerry

    4 Rounds: 10 HSPU 10 Chest-2-Bar Pullup 5 Dead Lift 205#/315# Run 200m

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  • Monday 06112012

    By jerry

    WOD1. Push Press x 1 WOD2. 12min amrap: 30 Air squat 20 Situps 15 Pushups

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  • Friday 06082012

    By jerry

    30 minutes: 1 Mile for Time Establish a 1 RM Deadlift Record a max unbroken set of DU

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  • Teams of 2: 20 Min AMRAP Thrusters (95m, 65w) Pull Ups   **Partner 1 working while Partner 2 holds a Plate(25m, 15w) extended out in front (think steering wheel) As soon as Partner 1 drops the plate they switch. Once both Partners have dropped the Plate both partners go for a 200m Run and alternate […]

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  • 10 Thruster 20 T2B 10 Snatch 20 Box Jump 10 Squat Clean 20 Burpees 10 Clean &  Jerk 20 Wall Ball 10 Power Clean 20 KB Swing 135m/95w

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  • Tuesday 06052012

    By jerry

    WOD: 10,9,8,7,6,5,4,3,2,1 Strict Pull Ups 1,2,3,4,5,6,7,8,9,10 HSPU 200m Run between each round.    Example: 10 PU-1 HSPU 200m Run, 9 PU-2HSPU 200m Run………..

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  • Monday 06042012

    By jerry

    WOD: Back Squat x3

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  • “Hope” Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. […]

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