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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

  •   FRIDAY: Wod1: DEADLIFT x 1 (Conventional or Sumo) Compare to AUGUST SUMO OR June Conventional Example progression: (take below 50% if needed x 5) 50%x3, 60%x3, 70%x2, 80%x2, 88%x1, 95%x1, 101-103%x1   WOD2. 100 Burpees for time (As recommended by many of YOU, a new CFOT WB Benchmark WOD) 2009 CrossFit Games Burpee Form Standard: Each […]

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  •   Thursday, Benchmark WOD: “Helen” 3 rounds of 400m Run, 21 KB Swing (35w, 53m), and 12 pullups Compare to June 8th

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  • WOD1. 15 minutes to establish a Front Squat x 1 Compare to Last Month WOD2. “Toeball” 30,25,20,15,10,5 Toes-2-Bar and Wallball

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  •   Tuesday WODs WOD1. Speed Strength: 9 minutes to establish Squat Snatch x 1 WOD2. Benchmark WOD: “Isabel” 30 Snatches for time (95W, 135m) Rxed: 95w, 135m Infidel: 80w, 115m Bulldog: 65w, 95m Infantry: 50W, 75M The Snatch can be a frustrating movement for our new members or impossible for those with shoulder issues. In […]

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  • Monday WOD1. Gymnastic Strength X Muscle-ups EMOM x 10min. Score this like a traditional tabata, record the LEAST amount of reps of any interval. Why? This gives you a great opportunity for perfect practice! Strive to perfect your range of motion and perhaps even string together multiple muscle-ups. OR X Dips and X Strict Pullups […]

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  •   Saturday: Remember WODS at 0800, 0900, and 1000! We have asked you to sign-up at the front desk, thank you. Prior sign-ups enables us to manage class size and be more adventurous in programming. 1. Strength: Take exactly 7 minutes to establish a 1 rep max in the Barbell thruster, no racks -7 Minute […]

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  • FRIDAY: WOD1, Speed Strength: 2 Deadlifts EMOM x 10 (every minute on the minute) Suggested Load is 70-75% Use Conventional or SUMO. Treat this as a form/speed day OR if you are feeling great stack a bit more weight on. The limited rest is purposeful; forces you to use a manageable load with good speed and great form. […]

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  • Thursday 110922: “Filthy 50 or Dirty 30″ Compare to 110519  Filthy 50 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time and thoughts to comments.

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  •   Wednesday WOD Strength:  BACK SQUAT, Take no more then 5 sets to establish a 5 rep max (18 minutes) Conditioning: “Sizzle” 21, 15, 9 Burpess, DB Thruster (25w, 35m)

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  • Tuesday: Angie

    By jerry

    Tuesday: “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats For Time Complete all reps of each exercise before moving to the next. Competitors go Chest to bar, Hand release, GHD, Squat Bulldog scale pullups to 70    

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