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

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

Workouts'S ARCHIVE

  • 110516 Monday

    By jerry

    110516 Monday STRENGTH: Back Squat x 3 rep max (take 5-6 sets) If you know your goal weight then plan your warmup sets. If 365×3 = goal then I might go 135×5, 225×5, 275×3, 315×3, 345×1, 365×3 CONDITIONING: 3 Round “Kelly” 400run, 30 box jump (24″) 30 Wallball

    CONTINUE READING
  • Happy Birthday Super D!!! 110514  Saturday Sweatshop3 30 minute AMRAP of 3 rounds  of  “Cindy” (5  Pullup, 10 Pushup, 15 Air Squat) Followed by a 200m run Compare to 110108

    CONTINUE READING
  • The Eliminator- Every 90 sec complete the complex, the weight increases with each round and bars are pre-loaded. You must hold onto the bar the entire time. You continue until you can’t complete the complex in the allotted time. 5  Deadlifts 3 Hang Cleans 1 Jerk Womens Weights-  55, 70, 85, 95, 105, 115, 125, […]

    CONTINUE READING
  • 110512 "Thor"

    By jerry

    110512 “Thor” 40/30/20/10 of: Box jump Kb swing Sledge Strikes demo video Abmat situp Wall ball

    CONTINUE READING
  • 4 Rounds For Time:

    400m Run

    15 Power Snatches (95m/65w)

    15 Toes-2-Bar

    ***If you finish 4 rounds under 20min do a 5th for Koz***

    CONTINUE READING
  • 110510 “Quadzilla II” Complete 50 Front Squats for time 95 w, 135m At the start of every minute (including first minute) perform 5 burpees. Bulldog: 3 burpees Have a hard time achieving the front rack? Check out this mobwod After Party: Run the loop for time.

    CONTINUE READING
  • 5rds-
    1-DL (HTFU-355m,215w Rx-315m, 205w, INF- 275m, 185w, BD-225, 155w)
    2-Squat Cleans (HTFU-205m, 135w, Rx-185m, 125w, INF-135m, 95w, BD-115m, 75w)
    3-MU (6 dip, 6 pull up)
    4-HSPU (8 Dive bomber Push ups)

    After Party- Weighted Pull up x1

    CONTINUE READING
  • 110507: “Tag Team” Teams of 2- While partner 1 runs 400m partner 2 completes as many reps as possible of one movement. Once partner 1 is back from the run it’s partner 2′s turn to run while partner 1 gets as many reps as possible. Continue over 5 stations… Stations: 1.Jumping lunge 2.Pull ups 3. […]

    CONTINUE READING
  • First Friday- Pick your own Hero, Girl, or Benchmark Wod

    CONTINUE READING
  • Rocky Marciano, born and raised in Brockton, MA, held the heavyweight boxing title for four years and is the only boxing champion to retire undefeated. 110505 “Fight Gone Wicked Bad” 5 Rounds, 1 Minute at each station with 1 minute rest after each round 1. Wall Ball 2. Calorie Row 3. GHD Situps 4. Burpees 5. […]

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