• Opening Hours


    MON-FRI AM 0515 | 0600 | 0645 | 0915

    MON-THU PM 1230 | 1715 | 1800 | 1845

    FRIDAY PM1230 | 1715 | 1800 

    SATURDAY0800 | 0900


  • Contact

    Let's Keep In Touch!X


    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

Workouts'S ARCHIVE

  • 101211 Saturday: “Team Triple Helen” 1600m run, 84KB swing, 48pullups, 1200m run, 63KB sw, 36 pullups, 800m Run, 42KB sw, 24 pullups. Teams of 2, only one person working at a time.  Each run is done “relay style” in 200m distance (Montgomery st and back, you go then partner goes). No team member can do […]

  • 101210 Friday: Every Minute for 10 minutes Deadlift x 1. Goal is to increase load each round. With this format we won’t see many PR’s but it will be a fun way to reintroduce some heavy Pulls! My thought is to run this like we did Back Squat x 3 minutes; One person is working […]

  • 101209 Thursday

    By jerry

    101209 Thursday Run 400, 10 Pullups, 20 GHD situp, 30 Double-unders Bulldog: 3r, Infidel: 4r, HTFU 5r (If you performed Situps in the Alternate WOD on WEDNESDAY sub Box Jumps)

  • Name: Mike Hart Nickname: “Joe’s Brother” Hometown: Alexandria, VA When Did you Begin Training at CFOT? March 2008 What goals have you slayed so far? Nothing slayed but I bruised a few. What are your Training Goals for 2011? Goals for 2011: 30 double unders, 400# deadlift, 40 pullups What is your prior fitness background? […]

  • 101208 Wednesday wod1.) (20 minute time limit) Jerk x 1 wod2.) BWI Hopper wod #4: [7 min amrap]  5 push jerks (95W,135M), 12 KB Swings (35w,53m), 7 burpees. “Alternate WOD” 50 DB Clean&Jerk, 50 Situp, 500m Row, 40 DB Cl&J, 40 Situp, 400m Row, 30 DB Cl&J, 30 Situp, 300m Row, 20 DB Cl&J, 20 […]

  • 101207 Tuesday wod1.) (20min time limit) Front Squat x 1 (warmup/ramp-up quickly then settle in for a big attempt) Compare to 101019 wod2.) 12 min AMRAP: 10 pullups, 10 pistols (sub 30 air squats for pistols), 10 box jump “Alternate WOD”: wod1.) 4 min amrap Pullups wod2.) Row 200m, 20 burpees, 20 jumping slamball. Bulldog: […]

  • Name: Elise Kessler and Mike Snyder Nickname: “Snoop-A-Loop” and “Snydee” Hometown: New York, NY and Germantown, MD When Did you Begin Training at CFOT? April 2007 and May 2008 What goals have you slayed so far? Elise – Everything! I couldnt do anything 3.5 years ago. So Pullups to Ring Dips to Muscle Ups and […]

  • 101206 Monday wod1.) 12 minutes: High Hang Squat Snatch x 1 wod2.) 12,9,6,3 snatch, push press (75W, 115M) Alternate WOD:  21,18,15,12,9,6,3 Box Jump, DB Push Press, KB High Pull, pushup

  • Name: Joe Hart Nickname: “Mike’s brother “ Hometown: Alexandria, VA When Did you Begin Training at CFOT? Summer 2009 What goals have you slayed so far? Goals Slain (nearly): Almost there on double unders.  Getting there on front and back squats. What are your Training Goals for 2011? 2011 Goals:  Need to work on all […]

  • 101204 Saturday Teams of Two one partner working at a time on Deadlifts and Burpees, must run together as a team. 800run, 45 deadlift, 25 burpee, 600run, 35 deadlift, 35 burpee, 400run 25 deadlift, 45 burpee. HTFU: 165W, 255M, Infidel: 145W, 225M, Bulldog: 125W, 195M, Infantry: 105W, 165M If you worked heavy deadlifts on First […]

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