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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

  • Tuesday 01102012

    By jerry

    Wod: 30 Muscle ups for time (Jump to rings and full turnout at the bottom) or 50 Strict Pull Ups 75 Dips (Partition as needed)   This is an upper body strength endurance workout, attempt to pace yourself to avoid total muscular shutdown.

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  • Monday 01092012

    By jerry

    Wod: 5 Sets 3 Power Cleans 6 Front Squats (Unbroken) 12 Burpee 240m Row 3min Rest in between rounds Choose your own weight for the barbell

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  • Wod: 5 Rounds 400m Run 10 Hang Cleans (155/105) 15 Pull ups

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  • Wod: FIRST FRIDAY!!!!! Choose your own Hero/Girl/ or Benchmark Wod   Click here for a list

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  • Wod: Teams of Two 3 Rounds 40 OH Lunges (45/25) 40 Burpees 40 KB Swings (53/35) 400m Run Reps are completed as a team so partition as needed, both members run together and cannot start the next movement until both partners are inside.

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  • Wod 1: 4 Sets 90sec to complete 3 dead lifts then AMRAP of HSPU in remaining time rest 90 sec  Suggested load for the DL is 75% of your 1 Rep max   Wod 2: 12 min amrap 5 Power clean (155m/105w) 10 Toe-2-Bar 15 Wall Ball

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  • Tuesday 01032012

    By jerry

    Wod1:  300m Row 100 Double Unders 300m Row   Wod2:  5 Rounds Unbroken Chest-2-Bar Pull Ups Rest 1 Min Hand Release Pushup with feet elevated (Thighs Never Touch Ground) Rest 1 min  

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  • 3-2-1 Snatch!

    By jerry

    First Wod of 2012! Let the training begin! Wod 1: Complete one complex every 90 seconds for five rounds 3 Snatch Grip Deadlifts 2 Hang Snatches 1 Squat Snatch   Wod 2: 15-12-9 Thrusters (135/95) Burpees  

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  • Wod: 15 OHS 15 pullup 400m Run 15 Thrusters 15 pullups 400m Run 15 Front Squats 15 pullups 400m Run 15 Back Squats 15 pullups 400m Run

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  • Wod: Clean x 1 Compare to:http://www.crossfitoldtown.com/110526-half-hour-of-power/      The Power Clean By Mark Rippetoe   The power clean is critical to sports performance training because it is a scalable way to develop power, writes Mark Rippetoe, of The Wichita Falls Athletic Club/CrossFit Wichita Falls. The power clean teaches explosion. It cannot be done slowly. And since […]

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