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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

  • 101129 Monday 1) 10min: 3 high hang Clean, jerk the 3rd rep. Use this time to understand the high hang position and use your speed! Knees forward, GO! 2) 10min: 2 above knee hang clean, jerk the 2nd rep. Use this time to understand the above knee hang position and how to transfer to the […]

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  • Name: Tom Arsenault Nickname: I don’t think I have a nickname lately (editors Note: get Tom a nickname this month and a solid CFOT picture) Hometown: Mexico, Maine, yeah, Maine. When Did you Begin Training at CFOT? July 2010 What goals have you slayed so far? So far in 2010, the main goal I’ve slayed […]

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  • Name: Maggie Kennedy Nickname: That girl in the weight vest Hometown: Alexandria, VA When Did you Begin Training at CFOT? 5/9/2009 What goals have you slayed so far? Pull-ups, and not having to scale back all WOD’s (that always frustrated me), also that I’m just in much better shape, and am stronger at EVERYTHINGGGG What […]

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  • Name: Ben Spriggs Nickname: Thing #2 Hometown: Alexandria (Mt.Vernon) When Did you Begin Training at CFOT? uhh.. Blue Room, april 2008 i think What goals have you slayed so far? I have slayed nothing, just happy to be in the mix. What are your Training Goals for 2011? Goals?  Lose my beer gut. What is […]

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  • Name: Mike Koslap Nickname: “Koz” Hometown: Schnecksville, PA When Did you Begin Training at CFOT? July 2010 What goals have you slayed so far? Got my first muscle-up, though still need to work on improving technique and consistency. What are your Training Goals for 2011? Want to get double-unders, improve my press strength, and become […]

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  • Name: Jeremy Moss Nickname: “Sphagnum” Hometown: Chesapeake, Virginia When Did you Begin Training at CFOT? April 2009 What goals have you slayed so far? Too many to name…just keep taking baby steps forward.  Muscle-ups, handstand push-ups and pistols were pretty big ones for me. What is your prior fitness background? I Played high school baseball […]

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  • 101127 Saturday WOD: 800run, 30 toes-2bar, 400m Overhead Plate carry(25lb W, 45lb M), 30 dips, 200m walking lunge, 30 burpees, 100 double-unders.

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  • Name: Mark Davis Nickname: MarkyD Hometown: Norwalk, CT When Did you Begin Training at CFOT? Feb. 2009 What goals have you slayed so far? Muscle ups. For a year and a half I could not do them, and now, it is one of my favorite. Getting 10 in a row or doing 30 in 5 […]

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  • Name: Kevin Hare Nickname: The Yellow Dart! Hometown: Atlanta, GA When Did you Begin Training at CFOT? June 2010 What goals have you slayed so far? Slayed: 500+ deadlift, 300+ bench What are your Training Goals for 2011? Goals: Body weight OHS x 10, 400+ Back Squat, Sub 3:30 Fran, 100+ Double Unders, Body weight […]

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  • Name: Hazen Marshall Nickname: “T-Bone” Hometown: Hennessey, Oklahoma When Did you Begin Training at CFOT? January 2009 What goals have you slayed so far? Dropped 50 lbs and 8 inches off waist.  Cut $2k/year from life insurance premium. Clean & jerk body weight.  23 pullups.  8:09 Fran. What are your Training Goals for 2011? deadlift […]

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