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

  • Wod: 100 Burpees for time   Origin of the Burpee: According to the Oxford English Dictionary, the exercise was named in the 1930s for American physiologist Royal H. Burpee, who developed the Burpee test. He earned a PhD in Applied Physiology from Columbia University in 1940 and created the “Burpee” exercise as part of his PhD thesis […]

    CONTINUE READING
  • Wod: “Elizabeth” 21-15-9 Squat Cleans (135/95) Ring Dips

    CONTINUE READING
  • FRAN!!!

    By jerry

    Wod: 21-15-9 Thrusters (95/65) Pull Ups

    CONTINUE READING
  • Wod: 5 Rounds 400m Run 10 Power Cleans (135/85) 15 Box Jumps 20 Hand Release Push Ups

    CONTINUE READING
  • Shankle

    By jerry

    Wod 1: EMOM x 5 Sets 2 Snatch Grip Deadlifts 2 Hang Snatch Grip Shrug 2 Hang Squat Snatch  Wod 2: 4 Sets 3 Min rest between sets. 11 Unbroken Heavy OHS 11 Unbroken Pullups 33 Double Unders (Sub 15 jumping slamball) *Modify Unbroken Pullups to your level: 1. C-2-B, 2. covp, 3. regular pullups

    CONTINUE READING
  • Wod: Teams of 2 One Partner completes 3min interval while other partner rests for the 3mins, then you switch.  3min-200m run then AMRAP Burpees  in remaining time 3min-200m Run then AMRAP OH Lunges in remaining time 3min-200m Run then AMRAP KB Swings (53/35)  in remaining time 3min-200m run then AMRAP GHD Sit ups  in remaining time   […]

    CONTINUE READING
  • Wod: 5,4,3,2,1  Deadlift (315m/225w) 20 Wall Balls  *If Rx’d weight is too heavy use 75-79% 1rm   “The legs and hips are the motor, the back is the transmission of the deadlift” – Mark Rippetoe

    CONTINUE READING
  • Tuesday 01102012

    By jerry

    Wod: 30 Muscle ups for time (Jump to rings and full turnout at the bottom) or 50 Strict Pull Ups 75 Dips (Partition as needed)   This is an upper body strength endurance workout, attempt to pace yourself to avoid total muscular shutdown.

    CONTINUE READING
  • Monday 01092012

    By jerry

    Wod: 5 Sets 3 Power Cleans 6 Front Squats (Unbroken) 12 Burpee 240m Row 3min Rest in between rounds Choose your own weight for the barbell

    CONTINUE READING
  • Wod: 5 Rounds 400m Run 10 Hang Cleans (155/105) 15 Pull ups

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