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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

  • Monday 09172012

    By jerry

    Sport: WOD A- 8 min to build to a max Pause Squat Clean (pause is at mid-knee not above) WOD B- 5,4,3,2,1 power clean (at 90% of A) Muscle-up Fitness: Wod- 21-18-15-12-9-6-3 KB High Pull HR Push Ups **200m Run between each round**

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  • 7 rounds: 200m run 7 Toes-2-Bar 7 Front squat 7 Burpee

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  • Friday 09142012

    By jerry

    WOD A. 12mins Push jerk x 1 WOD B. 10,9,8,7,6,5,4,3,2,1 Unbroken Push Jerk (135/95) Pull Ups ***These Should be UnBroken!! Go lighter if you have to continually break it up

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  • 200m Run 5 Burpees 25 T2B 200m Run 10 Burpees 20 T2B 200m Run 15 Burpees 15 T2B 200m Run 20 Burpees 10 T2B 200m Run 25 Burpees 5 T2B

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  • Sport: Wod A- 1 Pause Squat Clean EMOM x8 @75%  Wod B- Death by Squat Clean!!! Men=135 Women=95 **Perform 1 Squat clean the first minute, 2 the second minute, and so on until you can’t complete the set within the minute** Fitness: 200m run 15 KB High Pull 15 Box Jump 15 GHD 400m run 15 […]

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  • Tuesday 09112012

    By jerry

    WOD A. 1 min AMRAP Back Squat @ 70% 1rm 3min Rest x 3 WOD B. 1min AMRAP Strict Press at 70% 1rm 3min Rest x 3

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  •   Just in time for the Fall and Winter months, new CFOT Hoodies! This will be a pre-order and I will take orders through Friday 9/14/2012. Don’t Miss out! you can reply to this thread with your size and quantity Or send me(Adam Murphy) a message on  FB. They will be available in Black and Grey and come in […]

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  • Monday 09102012

    By jerry

    Sport: 3 Rounds- 400m Run 15 KB Swings (53,70) 5 Muscle Ups (Sub 10C2B Pullup) Wod B: 3 Sets for Reps Max Unbroken Strict Pull Up rest 1 Min Max UB HR Pushups (Feet on #25 plate, thighs never touch) Fitness: 4 Rounds- 400m Run 30 Jumping Lunges 20 Pushup 10 Pullup

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  • 5 rounds: 5 Deadlift 20 Burpee

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  • Wod: First Friday- Pick your own Hero/Girl/Benchmark >Compare to last month’s first Friday< >List of Hero/Girl Wods<

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