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Uncategorized'S ARCHIVE

  • Thursday 03132014

    By Adam Murphy

      Sport WOD Rest Fitness WOD 5 rds 20 Kb swing 40 abmat sit ups 20 db thruster Post your scores to the Whiteboard.

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  • Friday 11152013

    By Adam Murphy

      Sport WOD WOD A 15mins Establish 1rm Jerk then Wod B 2min AMRAP 185# S2OH rest 4mins 2min AMRAP 155# S2OH rest 4mins 2min AMRAP 135# S2OH Fitness WOD 4rds 20 Box Jump 400m run 25 DB thrusters Post your scores to the Whiteboard.    

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  • Come this Sunday and get all the details for the Paleo Challenge Boot Camp!! I am super excited to share with you all a ton of great information about why it is so important to eat whole foods. Also, this challenge will be a bit different than past challenges! We will have a RX and […]

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  • Wednesday 09112013

    By Adam Murphy

      Sport WOD WOD A: BS x 1 every 3mins x 4 sets Record Average LOAD so all 4 sets should be working sets then WOD B: 3 Cleans EMOM x 10 Goal is to use highest possible load over all 10 sets preferably a set load. If you change weight during WOD (there won’t […]

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  • Saturday 07132013

    By Adam Murphy

    Sport WOD FS x 5 every 3:00 x 4 sets Record average load (all 4 sets should be working sets) No misses! Starting load should be at least 75-80% of 1RM then Quadzilla As many 1-5 unbroken hang squat clean ladders as you can in 10 min. (Do one then drop, 2 then drop, 3 […]

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  • 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 […]

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