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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

  • Saturday: “Mini-Wods” WOD 1: 3 rounds of 5 clean and jerk (105w, 155m) and 10 (20″w, 24″m) Box jump Rest 5-7 minutes WOD 2: FOUR rounds of 200m run, 15 KB Swing (53w, 70m), 10 HR Pushup Rest 5-7 minutes WOD 3 and 4: 5 minutes on the clock: For time 1,000m row (score for […]

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  • FRIDAY WODs

    By jerry

    FRIDAY WODs Strength Endurance: 3 rounds: 1 minute of max OHS (80w, 115m), 2 min rest. No rack, record total Conditioning: “Gun and Flight Simulator” (15 min cut-off) 5 unbroken pullups, 10 unbroken double unders 10 unbroken pullups, 20 unbroken double unders 15 unbroken pullups, 30 unbroken double unders 20 unbroken pullups, 40 unbroken double […]

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  • Partner WOD (one person working at a time) THREE rounds: 1,000m row (250m at a time) 50 Burpees 40 med ball cleans 30 t-2-b (scale to 90 situps) 800m relay run (200m at a time)

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  • WEDNESDAY

    By jerry

    WEDNESDAY: Gymnastic Strength 1-3 Challenging HSPU every minute x 10 min Attempt to stay at a challenging level (or make it tougher) the whole time. I’d rather you move from 3reps to 1 rep in the wod and stay at a challenging level then stay at 3 reps for all 10 rounds by making the […]

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  • "Kabul 9"

    By jerry

    Tuesday: “Kabul 9″ Honoring the Eight U.S. service members and One American civilian contractor killed April 27th, 2011 in a shooting at an Afghan air force compound in Kabul. A CrossFit Oldtown Hero WOD inspired by Fred Hixon. 900 meter cash in run 80 pull ups 10 deadlifts @ 185w, 275m 80 push ups 10 […]

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  • After warm-ups athletes will get 3 attempts to establish a 1 rep max in the Snatch After warmups athletes will get 3 attempts to establish a 1 rep max in the Clean & Jerk Score each lift plus your TOTAL!!

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  • "Elizabeth"

    By jerry
  • Paleo Challenge

    By jerry

    6 Week Paleo Challenge!!! When: June 19-July 31 Entry fee of $20 Paleo Challenge Starts This Sunday at 10:30 at CFOT Participants will be judged in four areas: 1. Transformation: Before/after picture. Take a front/back/side picture. Only judges will see these unless you want to share. 2. Performance: Percentage improvement on a benchmark WOD 3. […]

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  • "Nicole"

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