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

110204 First Friday

By jerry26 comments

Come celebrate with your AWESOME CFOT team: FF Happy Hour at 7:17pm, CFOT style!

Pick your own Hero, Girl, or Benchmark.

Compare to your last First Friday or look back to see what others have done:

JAN

DEC

NOV

OCT

Sept

Aug

July

June

May

New Hero WODs since our last First Friday:

John Rankel

John Rankel
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

First posted January 7 2011

  • 225 pound Deadlift, 6 reps
  • 7 Burpee pull-ups
  • 10 Kettlebell swings, 2 pood
  • Run 200 meters
AMRAP, 20 Minutes
Jason Holbrook
US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

First posted January 27, 2011

Ten rounds

  • 115 pound Thruster, 5 reps
  • 10 Pull-ups
  • 100 meter Sprint
  • Rest 1 minute
Each Round For Time

Comments

comments

26 Comments to "110204 First Friday"

  • Gar Whaley says:

    February 4, 2011 at 7:42 am - Reply

    Badger 33:41

    + 3:01 From PR last time 11/5/10

    9:24; 11:37; 12:29 =9:24; 11:37; 12:39

  • Jessica Gunder says:

    February 4, 2011 at 8:30 am - Reply

    Helen – 13:15
    Annie – 12:06
    First time for both – need to work on stringing together more pull-ups and double-unders.

  • Kevin Hare says:

    February 4, 2011 at 8:42 am - Reply

    “Nancy”
    17:48 (24 min PR, Unbroken, no water breaks)

  • elise kessler says:

    February 4, 2011 at 10:01 am - Reply

    “Rankel” 5 rds.

  • Adam Murphy says:

    February 4, 2011 at 12:04 pm - Reply

    “Roy” 20:10

  • Adam Murphy says:

    February 4, 2011 at 12:10 pm - Reply

    Roy
    20:10

  • Kate Moran says:

    February 4, 2011 at 12:23 pm - Reply

    “Barbara”
    52:00
    Ladder PU

  • JoEllen Windsor says:

    February 4, 2011 at 12:42 pm - Reply

    “Cindy” 13 rounds + 5 pull ups

  • Hazen Marshall says:

    February 4, 2011 at 1:04 pm - Reply

    Jack (20 minute AMRAP, 10 push press @ 115#, 10 kb swing @ 53#, 10 box jump @ 24”) 6 ⅔ rounds

  • Laura Novotny says:

    February 4, 2011 at 1:05 pm - Reply

    Helen: 11:59 (PR)

    Previous Helen 12:26 (12-03-10)

    I really need to work my pullups. I’ve missed several of the past Thursdays and don’t come on Saturdays — the days we are most likely to work pullups during a WOD — so, I’ve got to begin doing them on my own.

    Post WOD DU practice. Got 32 consecutively, which I believe is a PR. Having a hard time finding a rhythm.

  • Cameron Rupprecht says:

    February 4, 2011 at 1:39 pm - Reply

    Nancy 18:43. First attempt. Now that I am familiar with this “Girl”…striving for under 15:00 on the next attempt with no breaks in OH squats.

  • Amy Blake Bertles says:

    February 4, 2011 at 2:22 pm - Reply

    Rankel – 5 rounds

  • Adrienne Hoar says:

    February 4, 2011 at 2:54 pm - Reply

    “Jackie”
    10:10
    1,000 meter row
    50 Thrusters @ 45lb
    30 Pullups

    Broke up thrusters in 4 sets
    Pullups done in 4 sets as well
    Wanted to finish under 10.. That won’t be hard to break.

  • Jerry Hill says:

    February 4, 2011 at 3:36 pm - Reply

    wod1.) 415 DL. First pull over 400 in years, feel solid, went with HOOK GRIP!!
    wod2.) “Dianne” 6:06 DL were easy. HSPU were tough and ugly. Had a hard time locking my arms out.

  • Vinnie Freda says:

    February 4, 2011 at 4:49 pm - Reply

    Blake: 45:02

  • Crystal says:

    February 4, 2011 at 6:10 pm - Reply

    Angie 27:05
    Finished pullups @ about 13:00, pushups @ about 20:00,
    Abs 23:30

  • Mark Davis says:

    February 4, 2011 at 6:14 pm - Reply

    Deadlift – 1 rep 365#. 10# PR.
    30 days of Paleo – lighter, stronger, awesomer.
    Failed at 375 twice. Next time.

  • Tina Durkin says:

    February 4, 2011 at 7:07 pm - Reply

    Hansen (30 kb swings, 30 burpees, 30 ghd situps- 5 rounds) 27:46

    OMG I’m tired

    Goal=Accomplished

  • Sean Mulcahy says:

    February 4, 2011 at 7:10 pm - Reply

    WOD 1: Front Squat x 3 – 255
    WOD 2: Murph – 46:15 (Rx’d)

  • sparky says:

    February 4, 2011 at 7:23 pm - Reply

    Attempted 30 MU’s for time and shoulder failed.
    Attempted “Cindy” got 8 rds. in at 11:40 couldn’t get the full 20 min. :(
    Guess I should’ve picked a leg hero.

  • Kevin Hare says:

    February 4, 2011 at 7:24 pm - Reply

    CrossFit Total: 1070 (PR)
    BS: 380 (PR)
    Press: 165
    DL: 525 (PR)

  • Jason Brown says:

    February 4, 2011 at 11:43 pm - Reply

    Jack: 20 min AMRAP: 10 – 115# push press, 10 – 53# KB swing, 10 – 24″ box jump = 7 1/3 rds + 5 KB swings.

    This was an awesome WOD. I just wish I could have gotten my breathing under control to get an 8th or 9th round. Next time!!!

  • Dayna Lewnes Blumel says:

    February 4, 2011 at 11:51 pm - Reply

    Michael – 30:49 PR

    Last time was on 10/1/10 -33:31

  • Melissa Lopes says:

    February 5, 2011 at 9:18 am - Reply

    CFOT Total: Squat 205, Press 92, Deadlift 260 Total-=557
    100 burpee pull ups 17:36 (supposed to be 1′ above reach, couldn’t figure out how to do it without killing myself so used bar only 3″ from reach)

  • Leland says:

    February 6, 2011 at 3:17 pm - Reply

    Cindy: 11 rounds, (all strict pushups)

  • Eric Mckenna says:

    February 6, 2011 at 3:57 pm - Reply

    Fran: 13:48

Comments

Comments

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