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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

  • 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

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

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

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  • 110120 Thursday

    By jerry

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

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

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  • 110118 Tuesday wod1.) 3 Minute AMRAP Back Squat. Compare to November 23rd Infantry:75W,135M – Bulldog: 95W,165M – Infidel: 115W,195m – RXed: 135W, 225M You have gotten Stronger, lets test Strength endurance! wod2.) “Annie” 50,40,30,20,10 Double-unders and sit-ups

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