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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

  • Contact

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Workouts'S ARCHIVE

  • THURSDAY: “Meltdown” 200m Run, 20 Toes-2-Bar, 400m Run, 30KB Swing(53w, 70m), 600m run, 40 Box Jump (24″), 800m run, 50 DB Push Press, 600m Run, 40 walking OH Lunge(25w, 45m), 400m run, 30 KB High Pull(53w, 70m), 200m run, 20 Knees-2-elbow  

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  • WEDNESDAY WOD:  Strength: Back Squat with chains. Take no more than 6 sets to establish a 3rep max  You MUST EXPLODE out of the bottom of your squat when using chains. Chains help train your rate of force development and make you a more powerful CrossFitter! After Party: Row Repeats 500 m row, rest 90 […]

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  • Tuesday: 1. Speed Strength: 2 Squat Snatch EMOM x 10 min. Push hard but keep your form clean. Record load. 2 weeks ago we hit a max squat snatch, I’m guessing you will be able to go around 85% of max, give or take a few percents based on your technique. 5 Minute transition 2. […]

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  • Mary or Cindy

    By jerry

    Cindy: 20 Min AMRAP 5 Pull ups 10 Push Ups 15 Air Squats -Or- Mary 20 Min AMRAP 5 HSPU 10 Pistols 15 Pull ups

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  • Chocolate Chipper 1000m Run 50 GHD 40 KB swings (35,53) 30 pull ups 20 2-for-1 Wall Ball 10 ManMakers (20,35) 5 Rope Climbs

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  • First Friday! Choose your own Hero, Girl or Benchmark WoD.  Get on the Whiteboard!!! Some new ones- Santiago” Seven rounds for time of: 35 pound Dumbbell hang squat clean, 18 reps 18 Pull-ups 135 pound Power clean, 10 reps 10 Handstand push-ups “Carse” 21-18-15-12-9-6-3 reps for time of: 95 pound Squat clean Double-under 185 pound […]

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  • Do Work!

    By jerry

    Lots of PR’s over the past two weeks, Keep up the good work!   5 Rounds: 400m Run 30 Goblet Squats (35m, 25w) 20 Box Jump 10 Toes 2 Bar

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  • Wednesday: “Double Dish Snack Bowl” For time 3 rounds: 30 OH Plate Lunge (25w, 45m) and 20 KB Swing (35w, 53m) then 21, 15, 9, Burpees, and Pullups clock never stops

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  •   TUESDAY WODs: WOD1. 9 minutes, Max Clean and Jerk   WOD2. Hero WOD and Benchmark WOD “DT” Five rounds for time of: 105W/155M Deadlift, 12 reps 105W/155M Hang power clean, 9 reps 105W/155M Push jerk, 6 reps Make this a 15min WOD or under. Infidel: 95w, 135m. Bulldog: 80W, 115m, Infantry: 65W, 95M. In […]

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  •   MONDAY WODs: WOD1. Gymnastic Strength, 6 rounds EACH of maximum repetition effort, hspu and strict pullups. Work as full range as possible, this is strength work. Record total reps in EACH movement. I want a minimum of 3 reps each effort. 12 min limit, a set of 1 movement every minute would spread this […]

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