FREE TRIAL CLASS
  • Opening Hours

    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

  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

Workouts'S ARCHIVE

  • 101123 Tuesday 1.) (WOD #2 Mid-Atlantic Hopper) Back Squat AMRAP in 3 minutes: Infantry:75W,135M – Bulldog: 95W,165M – Infidel: 115W,195m – RXed: 135W, 225M 2.) (WOD #3 Mid-Atlantic Hopper) For Time: 500m row, 44 double-unders “Alternate WOD” : 300m Row, 25 Lunge, 20 Slamball, 15 box jump (3, 4, or 5 rounds)

    CONTINUE READING
  • 101122 Monday “The Nudge” 2Muscle-Up, 2Thruster, 2Snatch, 3MU, 3Thr, 3SN, 4, 4, 4, 5, 5, 5, 6, 6, 6, 5, 5, 5, 4, 4, 4, 3, 3, 3, 2, 2, 2. HTFU: 85W, 135M – Infidel: 75W, 115M – Bulldog:65W, 95M Subs: (Sub 2 Ring Dip +2 Pullup for 1 MU) (Sub 3 Wallball for 1 […]

    CONTINUE READING
  • 101120 Saturday: “Capture the Title Belt” The summer of my soon to be sophomore year I attended a week long wrestling camp at Boston University. At the end of each day a handful of guys would stick around to shoot takedowns. The ‘winner’ stayed in the middle to wrestle again as fresh guys kept challenging […]

    CONTINUE READING
  • 101119 Friday WOD1.) Front SQ x 3 (20 minutes) WOD2.) Bottom to bottom Tabata Squats then 1 mile run. Bottom to bottom means you must rest in the bottom squat position for your 10 Seconds “rest”.  Everyone will hit the squats in a circle while facing each other; “the circle of pain”

    CONTINUE READING
  • 101118 Thursday: “Sternotomy” 400 run 20 Ring Pushup, 20 KB Swing. Bulldog:3r, Infidel:4r, HTFU:5r

    CONTINUE READING
  • 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 […]

    CONTINUE READING
  • 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)

    CONTINUE READING
  • 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 […]

    CONTINUE READING
  • 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. […]

    CONTINUE READING
  • 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 […]

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