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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

  • 101207 Tuesday wod1.) (20min time limit) Front Squat x 1 (warmup/ramp-up quickly then settle in for a big attempt) Compare to 101019 wod2.) 12 min AMRAP: 10 pullups, 10 pistols (sub 30 air squats for pistols), 10 box jump “Alternate WOD”: wod1.) 4 min amrap Pullups wod2.) Row 200m, 20 burpees, 20 jumping slamball. Bulldog: […]

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  • Name: Elise Kessler and Mike Snyder Nickname: “Snoop-A-Loop” and “Snydee” Hometown: New York, NY and Germantown, MD When Did you Begin Training at CFOT? April 2007 and May 2008 What goals have you slayed so far? Elise – Everything! I couldnt do anything 3.5 years ago. So Pullups to Ring Dips to Muscle Ups and […]

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  • 101206 Monday wod1.) 12 minutes: High Hang Squat Snatch x 1 wod2.) 12,9,6,3 snatch, push press (75W, 115M) Alternate WOD:  21,18,15,12,9,6,3 Box Jump, DB Push Press, KB High Pull, pushup

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  • Name: Joe Hart Nickname: “Mike’s brother “ Hometown: Alexandria, VA When Did you Begin Training at CFOT? Summer 2009 What goals have you slayed so far? Goals Slain (nearly): Almost there on double unders.  Getting there on front and back squats. What are your Training Goals for 2011? 2011 Goals:  Need to work on all […]

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  • 101204 Saturday Teams of Two one partner working at a time on Deadlifts and Burpees, must run together as a team. 800run, 45 deadlift, 25 burpee, 600run, 35 deadlift, 35 burpee, 400run 25 deadlift, 45 burpee. HTFU: 165W, 255M, Infidel: 145W, 225M, Bulldog: 125W, 195M, Infantry: 105W, 165M If you worked heavy deadlifts on First […]

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  • Holiday Social tonight at 7:17PM!!! Compare to your last First Friday or look back to see what others have done: NOV OCT Sept Aug July June May New Hero WODS in November: Blake U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity […]

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  • 101202 Thursday Birthday WOD: 44 strict pullups, 44 pistols, 44 situps(GHD if 44years or older), 44 box jumps, 44 air squats, 44 situps, 44 sledge strikes, 440m run, 44 situps, 44 double-unders, 44 walking lunge(Grab a 45lb plate if you need to HTFU), 44 situps Infidel: Scale to 33reps Bulldog: Scale to 22reps

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  • 101201 Wednesday 1.) Take 15 minutes and no more then 4-5 sets to find your 5RM in the Press. Should take 15 minutes. Compare to 101103 Plan your lifts in advance. If you hit 130×5 last time and want 135×5 then plan your warm-ups! EXAMPLE: 45lbx5, 75×5, 95×3, 115×2, 135×5!! 2.) 15 min AMRAP: 7 ring […]

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  • Name: Chris Wilson Nickname: “Titanium” (the name given to me by Melissa while we were drinking Margaritas at Taqueria Poblano) Hometown: Columbia, S.C. When Did you Begin Training at CFOT? October 2009 What goals have you slayed so far? With Coach Melissa’s help, I recently hit two of my goals in the same week: my […]

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  • Name: Kate Moran Nickname: “Kate the Great” Hometown: Alexandria, VA When Did you Begin Training at CFOT? July 2010 What goals have you slayed so far? I am able to do the box jump now, and I remember staring at that thing and not being able to move, and I can do pull-ups with the […]

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