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Workouts'S ARCHIVE

  • 101202 Thursday Birthday WOD: 44 strict pullups, 44 pistols, 44 situps(GHD if 44years or older), 44 box jumps, 44 air squats, 44 situps, 44 sledge strikes, 440m run, 44 situps, 44 double-unders, 44 walking lunge(Grab a 45lb plate if you need to HTFU), 44 situps Infidel: Scale to 33reps Bulldog: Scale to 22reps

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  • 101201 Wednesday 1.) Take 15 minutes and no more then 4-5 sets to find your 5RM in the Press. Should take 15 minutes. Compare to 101103 Plan your lifts in advance. If you hit 130×5 last time and want 135×5 then plan your warm-ups! EXAMPLE: 45lbx5, 75×5, 95×3, 115×2, 135×5!! 2.) 15 min AMRAP: 7 ring […]

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  • Name: Chris Wilson Nickname: “Titanium” (the name given to me by Melissa while we were drinking Margaritas at Taqueria Poblano) Hometown: Columbia, S.C. When Did you Begin Training at CFOT? October 2009 What goals have you slayed so far? With Coach Melissa’s help, I recently hit two of my goals in the same week: my […]

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  • Name: Kate Moran Nickname: “Kate the Great” Hometown: Alexandria, VA When Did you Begin Training at CFOT? July 2010 What goals have you slayed so far? I am able to do the box jump now, and I remember staring at that thing and not being able to move, and I can do pull-ups with the […]

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  • As written over 3-weeks ago, we are in a 6-week strength cycle. Strength WODs on Mon, Tues, WED, and Fri (although we missed last Friday and will miss this Fri with First Friday…this is messing up my plan!)  Anyhow, today we revisit Back Squat x 5 with Chains!! With only 3-weeks since your last effort […]

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  • 101129 Monday 1) 10min: 3 high hang Clean, jerk the 3rd rep. Use this time to understand the high hang position and use your speed! Knees forward, GO! 2) 10min: 2 above knee hang clean, jerk the 2nd rep. Use this time to understand the above knee hang position and how to transfer to the […]

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  • Name: Tom Arsenault Nickname: I don’t think I have a nickname lately (editors Note: get Tom a nickname this month and a solid CFOT picture) Hometown: Mexico, Maine, yeah, Maine. When Did you Begin Training at CFOT? July 2010 What goals have you slayed so far? So far in 2010, the main goal I’ve slayed […]

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  • Name: Maggie Kennedy Nickname: That girl in the weight vest Hometown: Alexandria, VA When Did you Begin Training at CFOT? 5/9/2009 What goals have you slayed so far? Pull-ups, and not having to scale back all WOD’s (that always frustrated me), also that I’m just in much better shape, and am stronger at EVERYTHINGGGG What […]

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  • Name: Ben Spriggs Nickname: Thing #2 Hometown: Alexandria (Mt.Vernon) When Did you Begin Training at CFOT? uhh.. Blue Room, april 2008 i think What goals have you slayed so far? I have slayed nothing, just happy to be in the mix. What are your Training Goals for 2011? Goals?  Lose my beer gut. What is […]

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  • Name: Mike Koslap Nickname: “Koz” Hometown: Schnecksville, PA When Did you Begin Training at CFOT? July 2010 What goals have you slayed so far? Got my first muscle-up, though still need to work on improving technique and consistency. What are your Training Goals for 2011? Want to get double-unders, improve my press strength, and become […]

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