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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

  • 110301 Tuesday  WOD#3 from Shanimal’s Potomac Throwdown: Row 400Women/500Men 15 Squat cleans (95w,135m) 30 Pull ups 15 Squat cleans (95w,135m) Row 400Women/500Men Alt wod: 200run, 15 medicine ball cleans, 15 hip extension, 15 Situps HTFU: 7 rounds, Infidel: 6 rounds, Bulldog: 5 rounds

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  • 110228 Monday : 5 rounds of 9 thrusters (65W, 95M), 30 du, 9 dips (HTFU flash rings out at top)

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  • 110226 Saturday: CFOT 4 year Anniversary! THANK YOU!!! wod1.) 3 rounds: [Repetition max in Pullups (go for a PR your first round!) and max situps  in 1 min.] (pick your poison, regular, abmat, ghd). 15min time limit. record all 6 numbers. rest 3 min wod2.) FOR TIME: Overhead Plate carry for 400 yards (25lb W, […]

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  • 110225 Friday: Deadlift x 1 Plot to set a PR not match it. If my PR is 415 and I want 425 I would go: 135×3, 225×3, 275×2, 325×1, 375×1, 405×1, 425×1 (I like a longer ramp-up, so this is 7 sets). Remember once you get up to your last set or two take 5-6 […]

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  • 110224 Thursday

    By jerry

    I shot this video 4 years ago, too funny! 110224 Thursday  400run, 30 double-unders, 20 Medicine ball cleans, 15 toe-2-bar HTFU: 5r, Infidel: 4r, Bulldog:3r

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  • 110223 Wednesday

    By jerry

    110223 Wednesday wod1.) 12 min strict shoulder press x 1 alt HSPU wod1.) ONE (or 2) advanced HSPU (advanced for you) every MINUTE on the minute for 12 min.  Treat this as a skill/gymnastic Strength session wod2.) 5 rounds: 10 ring pushups (HTFU flash/turn the rings out at the top), 15 kb swing, 20 box […]

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  • 110222 Tuesday

    By jerry

    110222 Tuesday wod1.) Back squat x 5 reps wod2.) 10 Chest-touches the-bar pullups, 30 ass-to-ankle jumping lunge, 9 c-t-b pullups, 27 jlunge, 8pull, 24 jlunge…..3 pull,9 jlunge, 2,pull, 6 jlunge, 1 pull, 3 jlunge NOTE: this is a 1:3 ratio and downward ladder. OR Pistol wod2.) 10,9,8,7,6,5,4,3,2,1 Chest-touches-the-bar pullups and Pistols  NOTE: DO WORK! Either you […]

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  • 110221 Monday: All classes as scheduled wod1) 12 min to find max clean and jerk wod2.) 9 Muscle-ups, 9 Hang Power clean, 9 Push Jerk, 7 Muscle-ups, 7 Hang Power clean, 7 Push Jerk, 5 muscle-ups, 5 Hang Power clean, 5 Push Jerk HTFU: 105w, 155m. Infidel: 95w, 135m, Bulldog: 80w, 115m, Infantry: 65w, 95m. Competitors: […]

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  • 110219 Saturday:

    By jerry

    110219 Saturday: 5 min. AMRAP: 10 Thrusters (55w,75m) and 10 Sumo Deadlift HighPulls (55w,75m) Rest 2min 5 min. AMRAP: 10 Ring dips and 10 Ring rows Rest 2min 5 min. AMRAP: 10 Kettlebell Swings (53w,70m) and 10 Box jumps 24″ Rest 2 min. 5 min. AMRAP: 10 Situp and 10 Pushup

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  • 110218 Friday: “Overhead Insurgency”: 3 rounds of 400m run and 15, 12, 9 reps in the OHS (75w, 115m) and Burpee pullups. Ideally, the pull-up bar is one foot above your reach. ALT WOD: Sub twice the DB Thruster (15lbW, 20lbM each round for OHS (So 30, 24, 18)

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