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    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

  • 6 Week Goals

    By jerry

    Wod: Skill Day   Final Day to complete your 6-week goal challenge. If you didn’t sign on for a 6-week goal then ask your coach to create a 15min amrap with 2 of your goats in it.   *registration for the Crossfit Games Open starts February 1st anybody can participate.

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  • Tabata This

    By jerry

    Wod: Tabata This Air Squat Pull Up Sit Up Push Up Row (Meters) One Minute Rest in Between Movements   What is a Tabata? For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes […]

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  • Wod:  4 sets 10 Unbroken Back Squat (start around 65%, modify as needed) 20 burpees 40 DU 4 min rest between each   *Goal is consistency. Record load and total time.

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  • Tuesday TNG

    By jerry

    WOD: 6 Sets Every 90 seconds 5 Touch and Go Hang Clean & Jerk     After Party: Hand Stand Push Up Skill Work: Lunge To Hand Stand for novices Extended ROM for Vets  

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  • Monday 01232012

    By jerry

    Wod: 5 sets- 15 UNBROKEN pullups, (order of preference is C2B, COVP, then Regular. If you don’t yet have 15 unbroken scale to 10 reps anyhow) 15 feet elevated, thighs off ground, hand release pushups 15 wallball 15 calorie row 2-3 min rest between each Set Add all 5 sets together and record TOTAL.   […]

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  • Wod: DT 5 Rounds 12 Deadlifts (155/105) 9 Hang Cleans 6 Push Press

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  • Friday Benchmark

    By jerry

    Wod: “Isabel” 30 Snatches (135/95)   *No press-outs from top of head or below. If you snatch it over your head press-out allowed.

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  • Wod: “Jackie” 1000m Row 45 pound Thruster  50 reps 30 pull-ups   *Weight is the same for Men and Women

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  • Wod: 100 Burpees for time   Origin of the Burpee: According to the Oxford English Dictionary, the exercise was named in the 1930s for American physiologist Royal H. Burpee, who developed the Burpee test. He earned a PhD in Applied Physiology from Columbia University in 1940 and created the “Burpee” exercise as part of his PhD thesis […]

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  • Wod: “Elizabeth” 21-15-9 Squat Cleans (135/95) Ring Dips

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