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    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

  • 110531 Tuesday

    By jerry

    110531 Tuesday Strength: 1 Deadlift every 60 seconds.  Start at 65% of your 1 rep max. Men add 20lbs every 60sec, Women add 15lb. Conditioning (Interval): 1. 250m Row, 20 burpees for time Rest 2 minutes between efforts, 3-5 Rounds.

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  • Why We Do Murph Murph: 1mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1mile Run Partition the reps as needed; Recommended is 20 rounds of 5 pull, 10 push, 15 squat. Wear a 20lb weight vest or body armor if capable. “Smurph” 800m run 60 Pull Ups 120 Push Ups 180 Air […]

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  • 600m run

    30 KB Swing

    30 Box Jump

    30 Situp

    Bulldog-3

    RX-4

    HTFU- 5 rounds

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  • Wod 1. Take 15 minutes to build to a heavy yet perfect single in the Squat Clean Thruster Wod 2. Take another 15 minutes to build to a heavy single in the Clean (Squat clean preferred but power clean accepted) ALT Wod- 3 Rds 800m Run 20 DB Push Press 20 Med Ball Squat Cleans […]

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  • 5 rds-

    10-Pull Ups

    20-Push Ups

    30-Air Squats

    400m Run

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  • 110525 Wednesday: Regional Individual Workout 6 For time: Row 20 calories 30 Burpees 40 Two-arm dumbbell ground-to-overhead (45/35lb DBs) 50 Toes to bar 100 foot Overhead walking lunge (45/25lb plate) I removed the short sprint because of room/logistics General Rules: This is a chipper workout. Athletes begin behind the line. At Go, they move to […]

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  • 110524 Tuesday: Regional Affiliate WOD(ish) There will be a strict 30 minute time limit on this WOD: 75 Pullup, 75 KB Swing (35W, 53M), 75 Double-under, 75 Overhead Sq (65W, 95m). Straight through.

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  • 110523 Monday:

    By jerry

    110523 Monday: Conditioning: Regional Affiliate WOD: 21-15-9 reps for time of: Deadlift (275lbm/ 185lb) Box jump (30”/24”) Gymnastic Strength: 30 Handstand Pushups for time (sub dips).

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  • 110521 Saturday: Partner WOD! 200m relay run x 3 each then Walking Lunge to Montgomery st and back with ONE 25lb plate (switch as needed) then 200 situps, 150 KB Swings, 100 Pullups then 200m Relay run x 3

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  • 110520 Friday: “The Macho Man, Randy Savage” 15 OHS, 15 lateral burpee, 12 OHS, 12 lateral burpee, 9 OHS, 9 lateral burpee, 9 Thruster, 9 C-2-B Pullup, 12 Thruster, 12 C-2-b Pullup, 15 Thruster, 15 C-2-b Pullup 115lb Men, 75lb Women

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