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    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

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Workouts'S ARCHIVE

  • 110205 Saturday: Partner WOD 3 ROUNDS 1200m run, 60 burpees, 60 pullups, 60 KB Swings. Teams of 2, only one person working at a time. Each run is done “relay style” in 200m distance (Montgomery st and back, you go then partner goes).

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  • Come celebrate with your AWESOME CFOT team: FF Happy Hour at 7:17pm, CFOT style! Pick your own Hero, Girl, or Benchmark. Compare to your last First Friday or look back to see what others have done: JAN DEC NOV OCT Sept Aug July June May New Hero WODs since our last First Friday: John Rankel U.S. Marine Corps […]

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  • 110203 Thursday (Rxed): 200m Run, 20 burpee, 400m run, 40 kb swings, 600m run, 60 double unders, 800m run, 80 situps. (HTFU): ladder down also  600m run, 60 double unders, 400m run 40 kb swing, 200m run, 20 burpees Compare to October 14th

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  • Hey guys, I realize it has been a tough 3 days of programming from a skill stand point, thanks for coming in and giving your all! As a reminder Thursdays and Saturdays is mostly longer, lower skill met-cons. The other days we will mostly work on couplets and triplets concentrating on moving large loads over […]

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  • This is Joe’s last week at CFOT, he is heading to Miami!!  Joe was the first person to welcome me to Alexandria 4 years ago (he was my neighbor!) His son Jack (age 6) is our resident BEAST at CrossFit Kids (7 pullups!). Going to miss you guys brother… 110201 Tuesday: “Quadzilla” wod1.) As many […]

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  • 110131 Monday wod1.) 18 min to find Overhead Squat (OHS) x 1 COMPARE TO wod2.) Ladder up Hand Stand Pushups and Toes to bar 1,1,2,2,3,3… How high can you get in 12min? wod3.) 3 x max L-sit hold on 2 Dumbbells, rest three times your working time. (22 sec hold = 66 sec rest, 12 […]

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  • 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.

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  • 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 […]

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  • 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 […]

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  • 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 […]

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