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    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

  • Tuesday 12112012

    By jerry

    Wod A: 1 Back Squat every 90 sec x 7ets start around 80%, add load each set Treat this like our OLY work, build to a max if you feel it or take a bunch of heavy singles   Wod B: “Lactate test” 250m Row 15 KB Swing 25 Burpees 15 KB Swing 250m Row […]

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  • CFOT ATHLETES! I’m (Adam Murphy)  in the process of completing my Optimum Performance Training-Coaching Certification Program. I need to complete a full Assessment on 20 individuals which includes the following: Caliper Measurements or Other Biomarker test -Body Fat Scores Movement Analysis -complete analysis from Head-to-Toe looking for discrepencies from R-to-L Physical Assessment and work Capacity […]

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  • Monday 12102012

    By jerry

    Sport Wod A. 15min Establish a 1rm Clean & Jerk Wod B. 8 min AMRAP how high can you ladder up 1,1 2,2 3,3…. Clean & Jerk (115w, 165m) and MU (sub double the pullup) Fitness: 600m Run 40 DB Thruster 10 KB Swing 600m Run 30 DB Thrusters 20 KB Swing 600m Run 20 […]

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  • 30 Front squat 1 mile run 30 plate burpees

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  • First Friday Pick your own Hero/Girl/Benchmark Wod Can’t decide? Like Barbells? Like Rowing? Like Pullups? Why not try: Jackie- 1000m Row 50 Thrusters (45lbs) 30 Pullups    

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  • SPORT: Wod A- EMOM: 10min 1 Hang Squat Clean Wod B- EMOM: 5min 2Pause Clean Deadlift Wod C- EMOM: 5min 5 Touch and Go Power Clean FITNESS: 5 Burpee 5 Slamball 5 Sit up 200m Run 10-10-10-200 Run 15-15-15-200 Run 20-20-20-200 Run 25 Burpee 25 Slamball 25 Situps 200m Run

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  • Continuous Running Clock: 5 min: Max muscle up (Sub Dips) 5 min: Max double under 5 min: Max HSPU

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  • Tuesday 12042012

    By jerry

    4 Intervals 1. 7 tough and fast front squat, 20 burpee box jump 2. 7 Front Squat, 400m run 3. 7 Front Squat, 40 Wallball 4. 7 Front Squat, 400m row Rest 4 min between Intervals  

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  • Monday 12032012

    By jerry

    Sport: Wod1: 6 minutes As many 1-4 Unbroken Hang Squat Snatch Ladders (95w/135m) Compare to October 22; http://www.crossfitoldtown.com/monday-10212012/ Wod2 7 min AMRAP How high can you ladder up 3,3 then 6,6, 9,9, 12,12…. power snatch C2B pull-ups Fitness: 3 Rounds  30 Situps 30 KB Swing 30 DB Push Press

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  • 30min partner AMRAP: Partner 1 does the work while partner 2 runs 400m with 25#w, 45#m. Work: 9 Power Clean 12 Burpee 15 Slam Ball

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