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  • 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

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Workouts'S ARCHIVE

  • Monday AMRAP

    By jerry

    Wod: 20 Min  AMRAP 5 Clean and Jerk 105w/155m (scale to a weight you think you can TnG the first set) 10 Toes-2-Bar 15 Wall Ball   Congratulations to all the competitors this past weekend! CFOT Represent! Kurt-1st Mid-Atlantic Erg Sprints 500m Row CFOT taking home 1st and 4th at the Crossfit Bowl!

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  • Wod: For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees   Are you registered for the open? http://games.crossfit.com/

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  • FIRST FRIDAY

    By jerry

    Wod: Pick Your Own Hero/Girl/or Benchmark List of Wods <——-  Can’t Decide? Kelly: 5 Rounds 400m Run 30 Box Jump, 24 inch box  30 Wall Ball Shots        

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  • Wod: Teams of 2  5min Running Clock One person working at a time: Run 400m relay (200m each) AMRAP Wallball  in remaining time Run 400m relay (200m each) AMRAP Push Up in remaining time run 400m relay (200m each) AMRAP KB Swing  in remaining time run 400m relay (200m each) AMRAP Jumping Lunge in remaining time

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  • Wod 1: 12 Mins to Work Up to a Heavy Snatch Wod 2: 7 Min AMRAP 10 Thrusters (55w,75m) 5 Burpees

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  • Wod: 4 Sets 3 Minute Running Clock: 15 Unbroken Chest-2-Bar pull Ups Sprint 200m AMRAP HSPU in remaining time  -rest 3 min- *Bulldog Scale to 10 Reps*

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  • Monday 01302012

    By jerry

    Wod 1:  10 Min to Build to a Heavy Single in the Squat Clean Wod 2: 7 min AMRAP 5 Unbroken Hang Squat Clean (95w, 135m) 20 DU

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  • Wod: 5 rounds 15 Toes-2-Bar 15 snatch (55w, 75m) 400m run

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  • 6 Week Goals

    By jerry

    Wod: Skill Day   Final Day to complete your 6-week goal challenge. If you didn’t sign on for a 6-week goal then ask your coach to create a 15min amrap with 2 of your goats in it.   *registration for the Crossfit Games Open starts February 1st anybody can participate.

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  • Tabata This

    By jerry

    Wod: Tabata This Air Squat Pull Up Sit Up Push Up Row (Meters) One Minute Rest in Between Movements   What is a Tabata? For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes […]

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