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  • 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

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Workouts'S ARCHIVE

  • 101002 Saturday: Partner WOD: You Go, Partner Goes 200m Relay x 2 (you go, then partner goes – twice EACH) XX Wallball (Only one person working at a time) 200m Relay x 2 (you go, then partner goes – twice EACH) XX Pullup (Only one person working at a time) 200m Relay x 2 (you go, […]

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  • Compare to your last First Friday or look back to see what others have done: Sept Aug July June May Remember, we have a social at CFOT @ 7:07 PM Bring some finger food, we’ll supply plenty of beverages! New Hero WODS in September: Severin U.S. Army Sergeant First Class Severin W. Summers III, 43, […]

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  • 100930 Thursday “Move your body” 10 Burpee box jumps 20 GHD Situp 30 Walking lunges 400m run (We will change to Rower if Hurricane Nicole hits us with Heavy rain and wind) Bulldog: 3r Infidel: 4r HTFU: 5 rounds

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  • 100929 Wednesday: Hero Workout “Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8  Kettlebell swings (53W, 70M) Level one (Beginner): 6 rounds Level two (Intermediate): 10 rounds Level three (advanced): 14 rounds Level four (advanced): 18 rounds Post rounds completed to comments. Chief Petty Officer Nate […]

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  • 100928 Tuesday “Power up” Mobility WOD. Wall Hip Flexor Stretch – 5 minutes WOD: 1-rep max Clean and Jerk After Party – Tabata Row. 8 x 20/10. Record lowest meters. Women, can you keep each interval over 90 meters? Men, can you keep each interval over 100 meters? “Alternate WOD”  20 Kettlebell Highpull, 20 DB […]

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  • “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups Goal numbers for Cindy: Level one: 7 rounds, Level two: 14 r, Level three: […]

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  • Fight one more round. When your arms are so tired that you can hardly lift your hands to press or pull… Fight one more round. When your heart pounds through your chest as you desperately gasp for air… Fight one more round. When your head spins so fast and that you wish you would pass-out […]

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  • We are on pace to beat last years fundraising efforts, keep it rolling CFOT!! 100924 Friday Snatch x 1 Compare to 100626 “ALTERNATE WOD” 50,40,30,20,10 Jumping Lunge, Slamball, Situp

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  • Keep sending those emails and FB posts, we are so close to matching last years fundraising number! 100923 Thursday “Helen” 3 rounds of 400run, 21 KB Swing (35w-53m), 12 pullup Compare to 100521

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  • Keep Pushing those Emails and FB updates, CFOT is fundraising like crazy, GO TEAM! 100922 Wednesday Split Jerk x1 “Alternate WOD” 20 DB Push Press, 30 goblet squat, 400m Run Bulldog: 3r, Infidel: 4r, HTFU: 5r

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