FREE TRIAL CLASS
  • Opening Hours

    OPENING HOURS

    MONDAY -FRIDAY 

    0500-0555
    0555-0650
    0650-0745
    0915-1010
    1230-1325
    1700-1755
    1755-1850
    1850-1945 (not on Friday)

    SATURDAY: 0800 | 0900

    SUNDAY: CLOSED

  • Contact

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Workouts'S ARCHIVE

  • SPORT: Wod A- EMOM: 10min 1 Hang Squat Clean Wod B- EMOM: 5min 2Pause Clean Deadlift Wod C- EMOM: 5min 5 Touch and Go Power Clean FITNESS: 5 Burpee 5 Slamball 5 Sit up 200m Run 10-10-10-200 Run 15-15-15-200 Run 20-20-20-200 Run 25 Burpee 25 Slamball 25 Situps 200m Run

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  • Continuous Running Clock: 5 min: Max muscle up (Sub Dips) 5 min: Max double under 5 min: Max HSPU

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  • Tuesday 12042012

    By jerry

    4 Intervals 1. 7 tough and fast front squat, 20 burpee box jump 2. 7 Front Squat, 400m run 3. 7 Front Squat, 40 Wallball 4. 7 Front Squat, 400m row Rest 4 min between Intervals  

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  • Monday 12032012

    By jerry

    Sport: Wod1: 6 minutes As many 1-4 Unbroken Hang Squat Snatch Ladders (95w/135m) Compare to October 22; http://www.crossfitoldtown.com/monday-10212012/ Wod2 7 min AMRAP How high can you ladder up 3,3 then 6,6, 9,9, 12,12…. power snatch C2B pull-ups Fitness: 3 Rounds  30 Situps 30 KB Swing 30 DB Push Press

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  • 30min partner AMRAP: Partner 1 does the work while partner 2 runs 400m with 25#w, 45#m. Work: 9 Power Clean 12 Burpee 15 Slam Ball

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  • Friday 11302012

    By jerry

    Wod A:  As many 1-3 ladders 10mins Strict Pullups HSPU Add weight on pullups and increased ROM on HSPU if capable. Wod B: 5rds 10 Hand Release Pushups 15 Box Jump 20 Wall Ball

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  • Sport: Wod A: 1 Hang Squat Snatch EMOM x 10 Wod B: 2 Pause Snatch DL EMOM x 4 use 100%-115% of your 1rm snatch, NO HEAVIER! Wod C: 5 Touch and Go Power Snatch EMOM x 5 Fitness: 4 Rounds 5min Running Clock 400m Run In remainder of time complete max reps of- Round […]

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  • 20 Pullups 10 Burpee box jump 300m row -rest 3min- 19 Pullups 9 Burpee box jump 290m row -rest 3min- 18 Pullups 8 Burpee box jump 280m row -rest 3min- 17 Pullups 7 Burpee box jump 270m row

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  • Cooking Demo/Class Where: CFOT When: 11-29-2012 Time: 7:30pm Why: Tips on Paleo cooking & Tasting of yummy food… who doesn’t love yummy paleo food!! Delicious Paleo Meals !! www.dc.mypowersupply.com   Any questions? Email drloladc@yahoo.com

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  • Tuesday 11272012

    By jerry

    Every 2:30 min 6 sets Back Squat x2 with chains Beat your average load from last week. Goal is 6 heavy sets straight across with no misses. Record average load

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