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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

  • Monday 04152013

    By jerry

    Sport: WOD A: EVERY 1:15 x 10 rounds (thats 5 sets each) Odd Rounds: Touch-n-Go UnBroken Hang squat clean x 5 (use wod speed, but tough) Even Rounds: XX Muscle-ups (Something challenging but repeatable, score is lowest interval) WOD B: EVERY 1:15 x 10 rounds (thats 5 sets each) Odd Rounds: Push Press x 7 […]

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  • Friday 04122013

    By jerry

    WOD A: Every 2 min x 6: ODD max UnBroken strict press at 65% 1 rm EVEN max UB pullups (don’t game the pullups, go all out each set) WOD B: For quality 50 (35w) Full Depth ring push-ups

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  • 30 min AMRAP Aerobic Tester Record full rounds and partial. If you have a HR monitor, at 10 minutes, hit the Lap (Split) button. Record your average heart rate for the final 20 minutes: 20 Burpees 400 run 20 Box Jumps 400m row 20 Wallball 40 KB swing (35w, 53m)

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  • WOD A: Front Squat x 9 reps (take 15 min to find your max) WOD B: 3 Heavy Squat Clean every 2:00 x 5 (record average load, so that means all 5 sets should be working sets) Fitness WOD B: 10min AMRAP 10 Goblet Squat  10 KB Swing 10 Burpee

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  • Tuesday 04092013

    By jerry

    If you have a Heart Rate monitor bring it in! At Aerobic breathing pace. A polar HR monitor would be a good investment this season to help with energy system training. goal today is 130-140 bpm to work aerobic capacity: WOD: 30min 1,000m run 2 rounds 8-12 t2b 20-30 walking lunge 5-15 kipping HSPU Start […]

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  • Monday 04082013

    By jerry

    Sport:  A1. Tng UB Hang squat snatch x 5 (use wod speed, but tough) A2. Weighted Dip x 5 (build heavy) get a set of both within 3:00 x 5 rounds B1. Push Press x 9 (UB tng) B2. Weighted chin x 5 Every 3:00x 5 build heavy in both Fitness: 3 rounds: 400m run […]

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  • WOD A: 15min Cap Mile Loop  Rest 5mins WOD B: 15 min Cap Find your 1 RM Power Clean

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  • Friday 04052013

    By jerry

    WOD A. Strict press x 5 WOD B. 2 rounds: 400 run 30 KB (35,53) 20 burpee

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  • Thursday 13.5

    By jerry

    WORKOUT 13.5 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are […]

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  • CrossFit Open participants: Today is a rest day!  Hydrate, mobilize, and visualize success. If you feel the need, come in and go through a warm-up…then play the guessing game of what 13.5 will be with your coach and teammates! Thursday is going to be awesome, you’ll need that rest to be at full potential! Non-Crossfit […]

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