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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

  • 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

    CONTINUE READING
  • Establish a 1 Rep Max in the Clean & Jerk

    Extra Skill Work:

    Rope Climbs

    CONTINUE READING
  • 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

    CONTINUE READING
  • 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

    CONTINUE READING
  • 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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  • Wod 1-18min

    Front Squat x 1

    Wod 2-2 Rounds

    2 min- DB Thruster

    1min Rest

    2 min Burpee

    1 min Rest

    2 min Row

    1 min Rest

    CONTINUE READING
  • Death by Pull ups:

    1 pull up the first minute, 2 the second, 3 the third and so on until you cannot complete the amount of pull ups within the minute.

    Death by 10 meters

    one 10 meter sprint the first minute, 2 the second, 3 the third and so on until you cannot complete the amount of reps within the minute.

    CONTINUE READING
  • Wittman

    By jerry

    Seven rounds of:

    1.5 pood Kettlebell swing, 15 reps
    95 pound Power clean, 15 reps
    15 Box jumps, 24″ box

    CONTINUE READING
  • 5 rounds

    AMRAP 1 minute

    Rest 2 Minute

    (225m, 135w)

    CONTINUE READING
  • Teams of Two

    1 Mile loop

    AMRAP Cindy

    800m Run

    AMRAP Cindy

    Partner 1 will run the Mile loop as Partner 2 Completes AMRAP of Cindy, they switch as soon as Partner 1 gets back. After PArtner 2 finishes the Mile Partner 1 runs the 800m while Partner 2 continues doing AMRAP of Cindy and then alternate. The team is finished when both partners have ran the mile and 800m runs, their score will be the number of rounds of Cindy divided by their total time.

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