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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

  • Partner WOD 4 rounds each: Partner 1 runs 400m Partner 2 does 5 pullups, 5 burpees. Score total reps and final time. Both scores ranked separately. Both scores are worth 50 points each. Top score is 50, 2nd 45, 3rd 40. So a perfect score would be 100 (50 for most reps and 50 for […]

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  • FIRST FRIDAY Pick Your Own: Hero, Benchmark, or Girl WOD Click Here for a list of Hero Wods!

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  • 20min AMRAP 400m Run 15 DB Push Press 20 GHD 25 Jumping Slamball

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  • “Fitness” 2 minute rest after each station. 4min AMRAP Pullup  4min AMRAP Burpee Box Jump 4min AMRAP KB High Pull 4min AMRAP Wallball   “Competition” 2 minute rest after each station. 4min AMRAP Squat Clean at 80% 1RM 4min AMRAP Muscle ups 4min AMRAP Power Clean (use same load) 4min AMRAP Ring Dips

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  • Tuesday 07302012

    By jerry

    “Fitness” and “Competition“ 30 min: compete to see who has the best Standing Press to Weighted Chin Up ratio Find your 1RM’s of each, then add BWT to weight lifted in chin up – the press should be 65% of the total – who is the closest? Do you need more pressing or pulling strength?    […]

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  • Monday 07302012

    By jerry

    “Fitness” 5 rounds: 20 Jumping slamball 15 KB swing 10 burpee “Competition” WOD A. 3 Front Squat Every 2min x 5 sets Record average load   WOD B: 4 Sets  15 UB dimel deadlift. Use speed and hamstrings. Don’t get caught up in weight, build hamstring strength! Start at 40% deadlift max and adjust weight […]

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  • Wod: 4 rounds: 400m Run 30 Situps 20 OH Walking Lunge (45,25) 10 Pullups

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  • Friday 07272012

    By jerry

    “Fitness” These workouts are designed to test your conditioning and will build a great base of…you guessed it Fitness! These workouts are easily scalable and coachable but certainly not easy! This is a good place for newer members, those who train twice a week, or Vets looking for a good sweat! “Competition” The sport of […]

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  • Teams of Two 1 Person Working At a Time. 25 min AMRAP: 1,000m row (250 each) 75 WB (partition as needed) 50 HR Pushup (partition as needed)

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  • Wod A: EMOMx 10 3 Touch-and-Go Cleans   Wod B: Dead Lifts and Lateral Burpees 21-15-9

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