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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

  • Get Your Gun

    By jerry

     Thursday: “Get Your Gun” 5 rounds: 30 Double-under (sub 15 Box jump), 20 DB Push Press (25W, 35M), 10 Toes-2-bar *Our DB were not built to handle dumping from overhead. Dropping them from knee height is probably OK, but dropping them from overhead will break them. Same with 55lbW, 75lbM Barbell, it will break the […]

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  • Wednesday: “Dead Man’s Chest” 3 intervals 1: 10 touch and go squat clean, 20 Lateral Burpees (over bar), 400m run Rest 5 minutes 2: 9 touch and go squat clean, 18 Lateral Burpees, 400m run Rest 5 minutes 3: 8 touch and go squat clean, 16 Lateral Burpees, 400m run

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  • 30 muscle-ups

    By jerry

    Tuesday WOD1. 30 Muscle-ups for time  Compare to April  Sub pullups and dips to an appropriate level for you. Keep work to 22 minutes or under Bulldog: 60, 60 Infidel: 75, 75 HTFU: 90,90 Partition reps as needed. WOD2.  Row Repeats Compare to 3 weeks ago 500 m row, rest 1:30, 500 m row Weigh in first. Athlete […]

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  • WOD1: SPEED STRENGTH EMOM x 10 minutes One Squat Snatch + One Overhead Squat + One Snatch Balance WOD2: All Trick no Treat 18 minute AMRAP Roll two Dice after each 200m Run and perform the two exercises the dice reveal. 1 = 20 pushups 2 = 20 OH walking lunges 3 = 20 KB […]

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  • Reminder; Class times at 0800 and 0900 only. I didn’t have sign-ups because there are only 2 classes. WOD:  Partner Fran-Off  21, 15, 9 Barbell Thrusters Pullups   Double Elimination Tournament    There are no rules as to which team member has to perform the movements or how to divide the work. One team member can […]

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  • Friday WODs

    By jerry

    Reminder: There is a 0800 and 0900 class this Saturday only. There is NO 10:00 class because we are hosting a competition team from CF South Maryland to prepare for the BWI hopper in 2-weeks. Grab something to eat and a coffee after the WOD then come back to check out the action! Friday WOD1: […]

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  • Save the Boobs

    By jerry

    THURSDAY: “Save The Boobs” (30 minute Cut-off) If you find yourself spending more than 3 minutes on any movement, cut yourself off and move on!   WEAR PINK!! Want to donate? Here is the cause that makes a difference: Susan G. Komen for the Cure   A huge thanks to Melissa and Keturah for getting […]

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  • WEDNESDAY wod1: 15 minutes to establish a 5 rep touch and go power clean wod2: Mashup Tabata D2 20sec deadlifts, 10sec rest, 20sec burpees, 10sec rest x 8 rounds (8 each equals 16 intervals) HTFU: 185w, 275m – Infidel: 165w, 245m, Bulldog: 145w, 215m, Infantry: 125w, 185m Your score is counted by the total number of […]

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  •   WOD1: Death by Ring Dips 1 the 1st minute, 2 the 2nd minute, 3 the 3rd minute, until you can’t match the reps per minute, record the completed rounds plus final partial round. WOD2: “ERGOMETER” Max Meters row 1 minute, :20 transition, Max Wallball 1 Min, :20 transition, Max Pullups 1 min, :20 transition, rest 1 […]

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  •   MONDAY “Mule Kick” 5 rounds. 2 minute running clock, Sprint 200m, max reps Thrusters in remaining time. Rest 2 minutes between each effort. Round 1: 105w, 155m.  Round 2: 95w, 135m.  Round 3: 75w, 115m.  Round 4: 65w, 95m.  Round 5: 55w, 75m. If you go RXed Record all 5 intervals. Scaling will be […]

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