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.

WORKOUT OF THE DAY

100922 Wednesday Split Jerk x1

By jerry Comments

Keep Pushing those Emails and FB updates, CFOT is fundraising like crazy, GO TEAM!

100922 Wednesday Split Jerk x1

“Alternate WOD” 20 DB Push Press, 30 goblet squat, 400m Run

Bulldog: 3r, Infidel: 4r, HTFU: 5r

Comments

comments

Comments

  1. 190# but it wasn’t pretty

  2. Sean Mulcahy says:

    255 (PR)
    Thanks for the coaching, Adam!

  3. 115
    Can’t recall if I tried for 125 or not. If so, it was a failed attempt. Technique was not great. Must get under that bar!

  4. 120 PR

    1,000 meter row

  5. 140 finally got it after my 4th attempt! I’ve hit this behind the neck, but I think this is a PR for in front.

  6. 150 PR!

    I have also started coming in early to work a weakness…
    Started with 3rnds. 15 GHD 15 Back Ext.
    Worked MU transition

    It’s been making a difference!

  7. Mark Davis says:

    205#. Failed at 215# which Jack then dominated.

    Getting under the bar seems to go out the window when things get heavy. 195# was a thing of beauty, which is a nice takeaway.

  8. Mike Hart says:

    205# PR, but pressed out

    After party – 3 rds of alternate WOD

  9. 105# :( Failed at 110# which I dropped on my head. Not happy with my performance today.

  10. Alt WOD Infidel
    20 sub out ab mat sit ups for push press
    30 goblet with 25#
    400 m run

    17:38

  11. Harold Doran says:

    Top load 200#. Workload was:

    95-135-165-185-205(f)-205(fail, but just needed to lockout)-200(f)-200(f)-200

    Apologies for the loud and obnoxious expletive that was inadvertently blurted out after a failed lift. However, note that I got the jerk after that obnoxious expletive :)

  12. 185 PR.

    I knew I have a torn rotator cuff and shouldn’t have been trying to max out. But I did it anyway, and I put up my bodyweight overhead. PR! However, it feels like I tore my RC a little more to do it. Stupid Chris! Stupid! No more pullups or overhead work with anything like a heavy load until it heals.

  13. Alt WOD – HTFU!
    5 rounds:
    20 DB Push Press (30lb)
    30 goblet squat (30lb)
    500 meter row

    24:36… I think…

  14. Jason Brown says:

    205 lbs. Ended up being a 10 lb PR that I didn’t realize until checking the log tonight. SWEET!!!!

  15. Koz says:

    175# (PR, but should have gotten 185)

Comments

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