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    0555-0650
    0650-0745
    0915-1010
    1230-1325
    1700-1755
    1755-1850
    1850-1945 (not on Friday)

    SATURDAY: 0800 | 0900

    SUNDAY: CLOSED

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Workouts'S ARCHIVE

  • Monday 04022012

    By jerry

    WOD: A. Clean and Jerk Cluster 1.1.1 x 5 sets. One set = 1 rep, 10 sec rest, 1 rep, 10 sec rest, 1 rep. 3-4 min rest between sets. After warm-up set #1 should be around 82.5% of 1 rm, attempt to go heavier each set. Record top set. B. 300m row for time, […]

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  • 7 Rounds 10 Toes-2-Bar 10 Push Press (95/75) 10 KB High Pull (53/35) 10 Jumping Lunges

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  • Friday 03302012

    By jerry

    Wod: Cash in Mile loop (Benchmark!) 21-15-9 Hang Power Cleans @155/105 Lateral Burpees

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  • Team Wod: 100 Reps of each movement in any order, partition as needed. Wall Ball  Row for calories Pull-ups Push-ups Situps Box jumps One Partner working at a time, the partner not completing the movements must hold the “Baby” 53lb kb for men, 35lb kb for women chest high.

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  • Wod: 4 Rounds 400m Run 7 Front Squats (PYOW*) 30 Double Unders   *Pick Your Own Weight…..Should be Heavy*

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  • Tuesday 03272012

    By jerry

    Wod:  30 HSPU 40 Pullup 50 KB Swing 60 Situp 70 Burpee   ** Congratulations everyone on a great open season, everybody contributed to CFOT taking 15th in the Mid Atlantic and qualifying for regionals! Also a big congratulations to our very own Jerry Hill for taking 1st place in the open and qualifying for […]

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  • Monday 03262012

    By jerry

    Wod 1: 18 Min 5-5-5-5-5 Deadlift   Wod 2:  15 min AMRAP 200m Run 15 Box Jumps  9 Ring Push Ups

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  • PROGENEX

    By jerry

      I have exciting news!   CFOT is an official PROGENEX Affiliate! I can now share a special discount code that enables you to get any PROGENEX product at 10% off the retail price. Simply use the Affiliate Code CFOT during checkout to receive 10% off your order.   We can get bigger discounts if […]

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  • Wod: Tabata Squats Sit Ups Burpees KB Swing Push Press

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  • 12.5

    By jerry

    Workout 12.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Barbell Thrusters 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar Pull-ups 12 Barbell Thrusters 12 Chest to bar Pull-ups 15 Barbell Thrusters 15 Chest to bar […]

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