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    OPENING HOURS

    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

  • 101027 Wednesday: 2009 Mid-Atlantic Regional WOD #2 Only 10 days until the BWI Hopper, CFOT has several athletes competing and many others going to help/support. Good luck in the final push team CFOT! 3 rounds: 10 Deadlift (185W, 275M), 50 Double unders (2009 Mid-Atlantic Regional WOD #2) http://games2009.crossfit.com/MidAtlanticWomensFinal.pdf http://games2009.crossfit.com/MidAtlanticMensFinal.pdf

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  • 101026 Tuesday: “Incendio” 5rounds: 7 front sq, 200m run,  14 pullups Infantry: 55W-95M, Bulldog: 70W-115M, Infidel: 85W-135M Rxed: 100W,155M HTFU: 115W,175M

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  • 101025 Monday  Press x 1 (12 min time limit), Push Press x 1 (12 min time limit), Push Jerk x 1 (12 min time limit) Can you get 5% more then 100720?

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  • 101023 Saturday Sweatshop 30 minute AMRAP 3 rounds “Cindy”, run 200m “Cindy” is 5 pullups, 10 pushups, 15 Air Sq

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  • 101022 Friday WOD1. Snatch Complex (15 minutes), find a max 1 set load without compromising movement, bar never drops: [power snatch, overhead squat, snatch balance, hang sq snatch] (record top load). WOD2. (15 min cutoff) FIVE rounds of 6 Snatch and 10 Box Jump(24″) (HTFU: 85W-135M, Infidel: 75w-115m, Bulldog: 65w-95m, Infantry: 55w-75m) “Alternate WOD” Cash-in […]

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  • 101021 Thursday: “Hot to Trot” Run 600m before each round, 21,15,9 Push Press, 42,30,18 GHD Situp, 63, 45, 27 Air Sq Bulldog: 45W – 70M, Infidel: 55W – 85M, Rxed: 65W-100M, HTFU: 75W-115M

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  • 101020 Wednesday: “Whiplash” 9,7,5 Muscle-ups, Deadlifts, Lateral Burpees, C2B Pullups. Infantry: 125W-200M, Bulldog: 145W-225M, Infidel: 165W-250M, Rxed: 185w-275m, HTFU: 200W-300M “Alternate WOD” 15,12,9 Deadlifts, Lateral Burpees, Pullups

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  • 101019 Tuesday: Snatch Balance x 1, Front Squat x 1 (36 min time limit) Suggested time is 20min Sn balance, 16min fr Sq WOD instruction and why we are doing this: Coach Mike Burgener Teaches the Snatch Balance WOD Demo: “Alternate WOD” 50,40,30,20,10 Jumping Slamball, Goblet Squat, Situp

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  • 101018 Monday WOD “Cheetah Hunt” With a 4 minute clock run 400m with remainder of time perform max reps pullups. rest 2 minutes. 4 minute clock run 400m, max reps box jumps. rest 2 minutes. 4 minute clock run 400m, max reps GHD situp. rest 2 minutes. 4 minute clock run 400m, max reps KB […]

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  • 101016 Saturday WOD: 3 Rounds 15 Deadlifts, Walking lunge to Montgomery St [100m], Run to 3rd Street and back to CFOT [800m]: 3 round RXed: 165W-250m, Infidel: 150W-225M, Bulldog: 135W-200M, Infantry: 120W-175M

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