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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

  • 110405 Wednesday: WOD1.) (Optional) CrossFit Open 11.3 5 minute AMRAP 110W, 165M Sq Clean 110W, 165M JERK Wod2.) 10 Pullups, 10 Ring Dips, 10 Med Ball Squat Clean into a wallball (sub DB sq clean thrusters at 15lb Women, 20lb men). 5 Rounds if you hit WOD1.) 7 rounds if this is your stand alone wod.

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  • 110405 Tuesday: Deadlift x 3 reps Take 6 sets to establish a 3 rep max If you hit Open wod 11.2 on Fri or Sat and your back isn’t right from too many high rep deadlifts consider the alternate wod or working up to a heavy (80% effort) but not max lift. Alternate WOD: “Michael” […]

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  • 110404 Monday

    By jerry

    Snoop-a-loop has been at CFOT for 4 Years on Monday!! 110404 Monday Wod1). Tabata Row, track calories and record lowest interval over all 8. Rest 2 minutes then… 3min AMRAP Overhead Squat (95w, 135m). Record total reps in OHS. (Sub Front Squats) Final score of wod1.) is lowest interval  rowed (in calories) times (x) total […]

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  • 110402 Saturday

    By jerry

    110402 Saturday 400m run 40 wallball, 40 box jump, 400m run 40 Pullups, 40 Pushups, 400m run 40 situps, 40 Overhead plate lunges, 400m run 40 KB Swings, 40 Air Squats

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  • 110401 April Fools and First Friday!! Heroes, Girls and Benchmarks all day! For previous First Fridays Click Here Social at night: 7:17PM at CFOT! If you want to hit the CrossFit Open wod 11.2 today is your day: 15 MINUTE Amrap 9 deadlifts (100w, 155m) 12 hand release pushups 15 Box jumps (20″W, 24″M) Hero […]

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  • Thursday 110331

    By jerry

    Thursday 110331 Clock NEVER STOPS! With a 4:00 minute running clock sprint 200m and perform max reps in the hang clean (75w, 115m) in the remaining time With a 4:00 minute running clock sprint 200m and perform max reps in the GHD Situp in the remaining time With a 4:00 minute running clock sprint 200m […]

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  • 110330 Wednesday: wod1.) 12 Minutes to find your 3 rep max in the  strict shoulder press then 3, 4, or 5 intervals of 15 calories row, 15 DB thrusters (15w, 20m), 15 Pullups,  15 Burpees. rest 2 minutes between intervals, go AGAIN FASTER. If it takes you more then 5 minutes to complete an interval […]

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  • 110329 Tuesday:

    By jerry

    110329 Tuesday: Back Squat x 3 with Chains (Compare to) Miss a PR? Got some steam to vent? Take 25% off you top load and “rep-out” can you get 12? 16? 20? If you’ve been hittin’ it hard the last couple of weeks a pure strength day might be all the body needs today. After […]

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  • 110328 Monday:

    By jerry

    110328 Monday: 10 Clean and Jerks(125w,185m), 30 Box jumps, 30 KB Swing, 10 Muscle-up, 30 Burpees, 30 GHD Situp, 10 HSPU, 30 Pullups, 30 Wallball Clean and Jerk: HTFU: 125w, 185m, Infidel: 105w, 155m, Bulldog: 85w, 135m, Infantry: 75w, 115m Sub 20 pullups and 20 dips for 10 Muscle-ups Sub 30 hand release pushups for […]

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  • 110326 Saturday Teams of Two one partner working at a time on Deadlifts, Burpees, and Run. Run must be done in 200m relay style. 800run, 45 deadlift, 25 burpee, 800run, 35 deadlift, 35 burpee, 800run 25 deadlift, 45 burpee. HTFU: 165W, 255M, Infidel: 145W, 225M, Bulldog: 125W, 195M, Infantry: 105W, 165M

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