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    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

  • 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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  • 9 -DB Thrusters (35m,25w) 9 -Pullups 200m Run 15 -DB Thrusters 15 -Pullups 200m Run 21 -DB Thrusters 21 -Pullups 200m Run 15 -DB Thrusters 15 -Pullups 200m Run 9 -DB Thrusters 9 -Pullups  

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  • Sport/Competition: Wod1- 6 Min AMRAP: Cleans @90% 1RM Wod 2- 15-12-9 Burpee Box Jumps KB Swings Fitness: 4 Rounds- 400m Run 30 Slamball 20 GHD

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  • Tuesday 09042012

    By jerry

    Wod 1: Back Squat x5 -Then- 1 set Max reps @85% Wod 2: Strict Press x5 -Then- 1 set Max reps @85%

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  • Every 5 min x25mins 3 Cleans 6 Front Squats 9 Chest-2-Bar Pull ups 200m Sprint  

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  • Friday 08312012

    By jerry

    Wod A: 12mins- Push Press x1 then  5mins Max Reps @90% x1 Wod B: 10min AMRAP Ladder Up Dips- 5,6,7,8,9,10……… Wall Ball- 10,12,14,16,18,20……. **Wall ball is always double the number of your dip set** 

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