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

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Workouts'S ARCHIVE

  • CF Northwest Tucson, and Harold Doran programmed a WOD in remembrance of those lost in the Tuscon tragedy. There were 20 people injured, 6 people killed, one of whom was 9 year old Christina Taylor Green, who was, coincidentally, born on 9/11/2001. She was featured in a book called “Faces of Hope” that chronicled one baby […]

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  • 110114 "Severin"

    By jerry

    “Severin“ Compare to 100911 50 Strict Pull-ups 100 Push-ups, release hands from floor at the bottom Run 5K If you’ve got a twenty pound vest or body armor, wear it. Enlarge image U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), […]

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  • 110114 Friday

    By jerry

    110114 Friday wod1.) Front Squat x 2 wod2.) CrossFit Football: One Minute On…One Minute Off…for 10 minutes. 30 KB Swings: 45w, 70m You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. Perform this workout one minute on and one minute off. […]

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  • 110113 Thursday: D Day 15 Wallball, 20 Sledge Strike, 25 GHD Situps, 30 Double Unders, 350m row. HTFU: 5 rounds INFIDEL: 4 rounds BULLDOG: 3 rounds

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  • 110112 Wednesday wod1.) 15 min Push Press x 1 wod2.) 15min amrap: 4 L-sit pullup, 8 paralette pushup (feet elevated if capable), 12 box jump

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  • 110111 Tuesday: Mashup Death by Tabata wod1.) 20sec deadlifts, 10sec rest, 20sec burpees, 10sec rest x 8 rounds (8 each equals 16 intervals) 185w, 275m Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees . The entire workout will take 8 minutes. wod2.) EVERY 3 […]

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  • 110110 Monday wod1.) 18min: OHSx1 COMPARE TO DEC 13th wod2.) 12 min ladder up (amrap): OHS and Pullups 1,1 then 2,2 then 3,3… how high can you get? HTFU: 65w-95m, Infidel: 50w,75m, bulldog: 35w, 55m (load should not be more then 50% of 1rm) ***If you can’t safely Overhead Squat sub Front Sq***

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  • 110108 Saturday Sweatshop2 30 minute AMRAP 3 rounds “Cindy”, run 200m “Cindy” is 5 pullups, 10 pushups, 15 Air Sq Compare to October 23rd

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  • Compare to your last First Friday or look back to see what others have done: DEC NOV OCT Sept Aug July June May New Hero WODs since our last First Friday: Whitten Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out […]

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  • 110106 Thursday “Steck-con” Compare to Delta (HTFU) Cash In: 1000 meter row 5 rounds in the middle 30 wall ball 20 box jump(24″) 10 burpee Cash Out: 990m Run (3rd street) Steck-CON Charlie (Infidel) Cash In: 750 meter row 5 rounds in the middle 21 wall ball 14  box jump 7 burpee Cash Out: 800m […]

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