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    MON-FRI AM 0515 | 0600 | 0645 | 0915

    MON-THU PM 1230 | 1715 | 1800 | 1845

    FRIDAY PM1230 | 1715 | 1800 

    SATURDAY0800 | 0900


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CFOT Sports Performance'S ARCHIVE

  • Bittersweet

    By Brandon Gardner

    This has been one heck of a year for the CFOT SportsPerformance Program. I am so proud of the kids that have been coming to class and the amount of work they have been putting in at such a young age. At the age of 15-17, many kids are now cleaning and jerking their body […]

  • Monday July 1st

    By Brandon Gardner

    This will be a short update on the SportsPerformance Team as it is a short week for them. Monday we worked 4 reps of squat clean every 2 minutes for 6 sets then did some max effort interval work. Before we started the interval work, I tried to set the stage that they are down […]

  • The CFOT SportsPeformance team is ramp-ing up this Summer. We are working more complex movements as well as some more volume workouts to get ready for the fall seasons! Monday we worked to a heavy 1 rep snatch. This is a new movement to many of them but some are very flexible so they were […]

  • Week of June 16, 2013

    By Brandon Gardner

    Great week for the CFOT SportsPerformance Team! Summer is upon us, it’s time to have some fun and get ready for the Fall sports season!! Monday we worked some heavy overhead movements. We went 2 Jerks (from the racks) every min on the minute starting at 70% of their 1 rep max for 10 mins. […]

  • SportsPerformance Update!

    By Brandon Gardner

    The kids have still been really working hard lately. The last couple weeks have been crazy with Regional’s (CFOT placed 15th in the regional after placing 31st in the Open. GREAT WORK!) and the website upgrade, so sorry for the delay. Now that the website upgrade is moving forward and looks to be a good […]

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