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

    Let's Keep In Touch!X

    LEAVE A COMMENT

    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

  • Reminder: There is Yoga this Sunday from 10:00-11:00 at CFOT, but none next week (Nicole will be on VACA celebrating her Birthday!) 110129 Saturday: “Popeye” 1min Row (Calories) rest 1min 1min hang power clean (65w, 95m) rest 1min 1min pullups rest 1min HTFU=5rounds, Infidel=4r, Bulldog=3r Add total calories and reps and record in comments.

    CONTINUE READING
  • 110128 Friday wod1.)  20 rep breathing squat. 2-3 warm up sets at 5 reps then 1 working set at 20! Suggested load is 75% of 1RM If you don’t know your 1RM but do know your 2rm, 3rm, or 5rm then plug it into the calculator CLICK HERE wod2.) 12 Minute AMRAP 100 double-under cash-in […]

    CONTINUE READING
  • 110127 Thursday

    By jerry

    110127 Thursday 12 GHD Situp, 12 calories Row, 12 burpee, 12 KB HP (53w, 70M), 12 box jump (24″W, 30″M), 12 Toes to bar. HTFU=5rounds, Infidel=4rounds, Bulldog=3rounds “After Party” Accumulate 90 seconds time under tension of a legitimate L-sit hold. Hold between two Dumbbells or between two 45lb plates – Legs totally locked, feet off […]

    CONTINUE READING
  • 110126 Wednesday wod1.) 15min time limit push press x 1  COMPARE TO wod2.) “MOO Juice” 12 minute amrap: 4 muscle-ups and 20 overhead plate lunge. ALT 1.) If you are close to a muscle-up or want one in 2011 then sub Muscle-up Transitions for 4 MU. ALT 2.) If you aren’t quite there yet and […]

    CONTINUE READING
  • 110125 Tuesday: “Anti-in, Double-up” wod1.) Every minute on the minute for 8 minutes perform 3 picture perfect postural alignment Deadlifts (touch and go preferred). In the remaining minute record as many double-unders as you can. This is 24 total deadlifts, think back to “Death by tabata”, how many reps did you get? What type of […]

    CONTINUE READING
  • 110124 Monday: “Heavy Fran” 15, 12, 9 Thrusters (95W, 135M) and Weighted Pullups (25lbW, 45lbM) OR “Fran” 21,15,9 Thrusters (65W, 95M) and Pullups

    CONTINUE READING
  • 110122 Saturday: “Angie” Straight through for time: 100 pullups, 100 pushups, 100 situps, 100 squats

    CONTINUE READING
  • 110121 Friday “Hammerfist” AMRAP 20 Minutes: 3 Clean and Jerk, 6 Burpees, 9 Wallball Post LOAD and Rounds to comments

    CONTINUE READING
  • 110120 Thursday

    By jerry

    110120 Thursday 400m Run, 15 pullups, 15 Box Jump, 15KB Swing. HTFU: 5rounds, Infidel: 4rounds, Bulldog: 3rounds

    CONTINUE READING
  • 110119 Wednesday: “Cap Flush” 5 rounds: 12 shoulder press, 12 Paralette pushup. Rxed: 63lbW, 95lbM Infidel: 55W, 85M Bulldog: 45W,75M

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