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    MONDAY -FRIDAY 

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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

  • Friday 05172013

    By jerry

      Friday 05172013 “Dan’s Club” this is a CFOT classic, Dan used to total 10,000 pounds so we named the WOD after him, by the time he left for Parris Island he had totaled 11,000 pounds! I believe our top woman’s score is around 7,000 pounds! :90 seconds to complete 5 strict press rest/transition :60 […]

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  • In 200 seconds sprint 400 meters max reps WALLBALL in remaining time Rest 200 seconds Repeat with Box Jumps rest repeat with Burpees rest repeat with Double-unders

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  • WOD A. Back squat x 5 Sport WOD B: Heavy 3 rep sqsn every 2:00 x 7 sets. The three reps don’t have to be tng but should be within a few seconds of each other to be considered a 3rep effort. Record average load, so that means all 7 sets should be working sets. […]

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  • Tuesday 05142013

    By jerry

    “2010 CrossFit Games Triple Helen” 1200m run 63KB swing 36 pullup 800m run 42kb swing 24 pullup 400m run 21kb swing 12 pullup

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  • Monday 05132013

    By jerry

    Compare to: http://www.crossfitoldtown.com/monday-04152013/ WOD A: EVERY 1:15 x 10 rounds (thats 5 sets each) Odd Rounds: Touch and Go UnBroken Hang squat clean x 5 (use wod speed, but tough) Even Rounds: Muscle-up x ?? (3-7 reps, something tough but repeatable for all sets, score least reps in any interval) WOD B: EVERY 1:15 x […]

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  • WOD A: 15 min to build to a heavy Overhead squat x 3 reps (no racks) WOD B: 15 min to build to a heavy Snatch Deadlift to power position x 3 reps FITNESS: 3 rounds 800m run 40 lunge 30 sit-up 20 burpee

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  • Friday 05102013

    By jerry

    Strength clusters. A cluster is perform a set, rest 10 seconds, perform a set, rest 10 seconds, perfom a set…today’s protocol is to perform THREE total clusters each round using your 5 rep max. Clusters are a great way to build some volume and strength-endurance into your strength training. WOD A 1: strict pullup clusters […]

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  • WOD: 10 rds (30min time cap) Must cash in with 400m Run and will run every 6mins 3 Burpee Muscle Ups 6 Pistol Squats 9 Wall Balls

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  • WOD A: Front Squat x 5 WOD B: 3 heavy squat clean every 2:00 x 7 (The three reps don’t have to be tng but should be within a few seconds of each other to be considered a 3rep effort. Record average load, so that means all 7 sets should be working sets. Compare and […]

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  • Tuesday 05072013

    By jerry

    WOD A: 8 Min AMRAP 40 Toe-2-Bar Cash In 10 Push Press (95/65) 10 Lateral Burpee WOD B: Skill Session! Need help on a skill? lets work on it!!  

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