FREE TRIAL CLASS
  • 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

  • Class times are 0830, 0915, and 1000 “31Heroes” AMRAP 31 Min (As Many Reps As Possible) 8 Thrusters (155/105) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24) This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns […]

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  • 200m Run

    25 Burpees

    25 Air Squats

    25 Sledge Strikes

    25 GHD

    400m Run

    20 Burpees

    20 Air Squats

    20 Sledge Strikes

    20 GHD

    600m Run

    15 Burpees

    15 Air Squats

    15 Sledge Strikes

    15 GHD

    800m Run

    10 Burpee

    10 Air Squats

    10 Sledge Strikes

    10 GHD

    CONTINUE READING
  • Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

    We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

    Complete as many rounds in twenty minutes as you can of:

    2 Muscle-ups
    4 Handstand Push-ups
    8 2-Pood Kettlebell swings

    CONTINUE READING
  • WOD 1: 18 Min

    OHS x2

    WOD 2:

    15 Min AMRAP

    200m Run

    15 T2B

    30 Double Unders

    CONTINUE READING
  • Wod: Power Cleans @165/115 10,9,8,7,6,5,4,3,2,1 Lateral Burpees 1,2,3,4,5,6,7,8,9,10

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  • Saturday-Collin

    By jerry

    Six rounds for time of: Carry 50 pound sandbag 400 meters 115 pound Push press, 12 reps 12 Box jumps, 24 inch box 95 pound Sumo deadlift high-pull, 12 reps

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  • Establish a 1 Rep Max in the Clean & Jerk

    Extra Skill Work:

    Rope Climbs

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  • Wod:

    1000m run

    25 GHD

    20 KBHP

    15 Wall Ball

    800m Run

    25 GHD

    20 KBHP

    15 Wall Ball

    600m Run

    25 GHD

    20 KBHP

    15 Wall Ball

    400m Run

    25 GHD

    20 KBHP

    15 Wall Ball

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  • Wod:

    6Min AMRAP

    5 HSPU

    8 DL

    Rest 2 Min

    6min AMRAP

    5 Dips

    8 T2B

    Rest 2min

    6min AMRAP

    5 HR Pushup

    8 Box Jump

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  • Marble by Scott Zagarino Marble starts out as a chunk of stone rooted in the ground that resists removal from its station mightily. It takes brute force to uproot it from its place. Then as an ugly, stubborn chunk it has to be moved by heavy equipment to a place to be cut, shaped and […]

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