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    0650-0745
    0915-1010
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    1700-1755
    1755-1850
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Workouts'S ARCHIVE

  • As written over 3-weeks ago, we are in a 6-week strength cycle. Strength WODs on Mon, Tues, WED, and Fri (although we missed last Friday and will miss this Fri with First Friday…this is messing up my plan!)  Anyhow, today we revisit Back Squat x 5 with Chains!! With only 3-weeks since your last effort […]

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