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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

  • 101117 Wednesday WOD1). 15 min: Strict Shoulder Press x 3reps rest 3 min WOD2.) 3 rounds of “Onion Skin“ 18 min limit: “3 round Onion Skin”:  max reps of pullups, shoulder press (18 minute time limit) Once you come off the pullup bar your set is done, record your reps. In the press once the […]

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  • 101116 Tuesday WOD 1). BSQx3 with Chains, 20minute time limit. Compare to REST 3min WOD 2.) once through: 30 GHD Situp, 60 Jumping Lunge , 90 Double under, 60 Air Sq, 30 Swings (53W, 70M) . “Alternate WOD” 400 run 30 jumping lunge, 20 situp (3, 4, or 5 rounds)

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  • 101115 Monday 1). 20min: 3 position Clean&Jerk. This is basically a 3RM Clean&Jerk but each clean is from a different position. You can dump and reset each rep. High hang Clean&Jerk, above knee Clean&Jerk, Floor Clean&Jerk. *Rest 3 min* WOD2).  10,9,8,7,6,5,4,3,2,1 Dips, and (24″) Box Jump “Alternate WOD” 40,30,20,10 KB High Pull, Push-up, Slamball, DB […]

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  • There are still normal classes at CFOT, but if you are in the neighborhood stop by with the Family! Top of the Town Walk Around. Family event! Saturday, November 13 @ 8 am. Join the Mayor’s “Get Healthy Alexandria!” Initiative for the Top of the Town Walk Around on Saturday, November 13 from 8 a.m. […]

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  • 101112 Friday WOD 1). Overhead SQ x 3 (18minutes) *rest 3 min* WOD 2). “Big Bad Wolf” 12 MIN CUT-OFF 3 rounds: 10 OHS(75w-115m), 10 Burpee, 10 Pullup (HTFU C-2-b) “Alternate WOD” Cash in: 50 Pullups, then 42 PVC OHS, 21 Burpees, 30 PVC OHS, 15 Burpees, 18 PVC OHS, 9 Burpees, Cash out with […]

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  • 101111 Thursday “Filthy 50 or Dirty 30″ Compare to 100812 and 100520 Filthy 50 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double […]

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  • Sorry, The Corps made me do it… You can keep your Army khaki, You can keep your Navy blue, I have the World’s best fighting man, To introduce to you His uniform is different, The best you’ve ever seen, The Germans called him “Devil Dog” His real name is “Marine.” He was born on Parris […]

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  • 101109 Tuesday: “Powerful Pistons” WOD1). Take 20 minutes to find your Max Back Squat x 5 with 4 links of Chains. With 3-4 people per bar, you should be able to do this in 5 sets and under 20min. Compare to 100525 rest 3 min WOD2.) (12 min time limit) 42 Jump Squats (33lbW-45lbM), 21 […]

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  • Team, we are entering a 6-week Strength Cycle. Be prepared for 10-20min strength WODs on Mon, Tues, Wed, and Fri followed by short Met-cons (there will be alternate wods for those that don’t want to work on strength). If you want to get stronger, don’t be tempted to do longer met-cons for the next 6-weeks; […]

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  • 101106 Saturday Sweat Fest: 400run, 20 Pullups, 20 Burpees, 20 KB swing Bulldog=3rounds, Infidel=4rounds, HTFU=5rounds

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