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Workouts'S ARCHIVE

  • Wednesday 04162014

    By Adam Murphy

    *****UPDATE***** *****NEW CLASS SCHEDULE  Starting May 5th****** 0500-0555 0555-0650 0650-0745 0915-1010 1230-1325 1700-1755 1755-1850 1850-1945 Workout of the Day WOD A. EMOM X 12 1 High Hang Snatch + 1 Hang Snatch (start around 55% of 1rm and build heavy as technique allows) Tier 1- 1 High Hang + 1 Hang Snatch (Both Full) T2- […]

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  • Tuesday 04152014

    By Adam Murphy

      Workout of the Day WOD 1. Back Squat x 1 18mins 5-75% 3-80% 1-85% 5-80% 3-85% 1-90% Set every 3mins then WOD 2. 3rds 10 Burpee Box Jumps 400m Run Post your scores to the Whiteboard.

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  • Monday 04142014

    By Adam Murphy

      Workout of the Day WOD A. 12mins 3rds NFT Tier 1- 10-15m HS Walk 40-50 DU 8-12 CTB T2- Free Standing HS Practice 25-35 DU 4-7 CTB T3- 20-30s HS Hold 10-20 DU/att 5-10 COB (unassisted) T4- 1-3 Lunge to HS same as T3 DU Att 5 Strict Pull Up then WOD B. 15mins […]

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  • Saturday 04122014

    By Adam Murphy

      Workout of the Day WOD Partner Cindy with Runs 40min Cap P1-Mile Loop P2-AMRAP Cindy (5 Pull Up, 10 Push Up, 15 Air Squat) -Switch- P1-800m Run P2-AMRAP Cindy -Switch- **Continue rd where your partner left off…switch as P1 is at the 8th push up, P2 then startes the 9th PU of that rd** […]

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  • Friday 04112014

    By Adam Murphy

      Workout of the Day Teams of two Amrap 30 mins 60 cals (600m run) 50 anchored sit up 40 kb swing 30 Burpee box jump Post your scores to the Whiteboard.

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  • Thursday 04102014

    By Adam Murphy

      Workout of the Day WOD A. 15 Min Work to a heavy single in the power clean Tier 1- Power Clean Tier 2- High Hang Power Clean then WOD B. 15min Cap 10 Ground to Overhead 20 Chest-to-Bar Pull-Ups 8 Ground to Overhead 16 Chest-to-Bar Pull-Ups 6 Ground to Overhead 12 Chest-to-Bar Pull-Ups 4 […]

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  • Spring To Action 04092014

    By Adam Murphy

    Today is Spring to Action in Alexandria! A day where we donate to non-profits to help make our City and EVEN better place to live. CFOT is teaming with RunningBrooke to help build a playground. This is a massive, one day only fundraiser please consider donating today! Link:   Spring To Action! Recess (WOD A) […]

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  • Tuesday 04082014

    By Adam Murphy

    *****UPDATE***** *****NEW CLASS SCHEDULE  Starting May 5th****** 0500-0555 0555-0650 0650-0745 0915-1010 1230-1325 1700-1755 1755-1850 1850-1945 Workout of the Day WOD 1 18:00 Back rack split jerk x 1 OHS X3 Tier 2: front rack Lunge x3 (each leg) then WOD 2 42 Lunge 21 Box Jump 30 Lunge 15 Box Jump 18 Lunge 9 Box […]

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  • Monday 04072014

    By Adam Murphy

      Workout of the Day WOD A. 3rds NFT Tier 1 6-10 Strict HSPU 40-50 DU 8-12 CTB Tier 2 1-5 Strict HSPU 30-40 DU 4-7 CTB Tier 3 15-30s HS Hold (face wall) 20-30 DU 1-3 CTB Tier 4 1-3 Lunge to HS -or- 10-15 HRPU 10-20 DU/att 5 Strict pull up (lowest band […]

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  • Saturday 04052014

    By Adam Murphy

      Workout of the Day WOD A. 15 mins Max thruster **From The Floor** then WOD B. Mile Loop -Rest 2mins- 2min AMRAP Thrusters Tier 1-95/65 T2-75/55 T3-DB Thrusters Score is Mile time-Reps EX: 6min mile and 40 thrusters= Score of 5:20 Post your scores to the Whiteboard.

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