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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

  • 101015 Friday: WOD ONE: 12 min to establish a 1 rep session max Clean and Jerk.  You must work quickly with a partner! You may or may not have time to hit a PR but it is good to train under pressure! Check here for your PR *Rest 3 min* WOD TWO: 12 min AMRAP, […]

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  • 101014 Thursday: “A great day for the weight vest” (Rxed): 200m Run, 20 burpee, 400m run, 40 kb swings, 600m run, 60 double unders, 800m run, 80 situps. (HTFU): ladder down also  600m run, 60 double unders, 400m run 40 kb swing, 200m run, 20 burpees

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  • Jackie is an undervalued CrossFit benchmark. She is a brutal display of your lactate threshold, and tests your willingness to suffer through the pain. We don’t do her enough but will put her to the test tomorrow! I challenge you to scrutinize your range of motion, post your results, modifications and exact standards in comments. […]

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  • 101012 Tuesday  15,12,9: Deadlift and Handstand Pushups (HSPU). Infantry: 125W-200M, Bulldog: 145W-225M, Infidel: 165W-250M, HTFU: 185W-275M use rings or parallettes for HSPU **Rest 3 min** 40,30,20,10 GHD situp and 80,60,40,20 Double-unders “Alternate WOD” Run 400m before each round, 40,30,20,10 Box jumps, DB push Press, and Situps. Have you watched the videos from our CrossFit Oldtown […]

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  • CFOT will have all 9 classes on Monday! Do your best to make your same class time. Traditionally everyone shows up at 0915 on a Holiday, it is already a popular class, we won’t have much room for Holiday Crashers! Thanks. 101011 Monday: “On the minute” Perform 3 Squat Snatches on the minute for 10 […]

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  • 100619 Saturday: Deck of Cards Team training each team has a deck of cards; each suit has a designated exercise and must be repeated for the number shown on the card.  Each person on the team draws a card from the deck and does the exercise on their own.  It is an individual effort, but […]

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  • 101008 Friday Clean&Jerk x 5, sprint 200m for time, rest 2 min x 4 rounds. Record fastest round in comments. Also record the difference in time from fastest round to slowest and assess a penalty of 1 burpee for each second difference. Infantry: 85W – 125M, Bulldog: 95W- 145M, Infidel: 105W – 165M, HTFU: 115W […]

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  • 101007 Thursday “Cathy” 10 Ring dip, 15 cal row, 20 Sledge Strikes, 25 Jumping Slamball, 30 Situp. Bulldog: 3r, Infidel 4r, HTFU 5r + use GHD Cathy Puskar raised $2750 for FGB5 and won the opportunity to help program todays WOD. Thanks Cathy!!!

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  • 101006 Wednesday

    By jerry

    101006 Wednesday 21, 15, 9 Pullups – 42, 30, 18 KB Swing – 63, 45, 27 double-under

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  • 101005 Tuesday Thruster x 3,3,3,1,1… (work up to a heavy triple, then move to a couple of max singles) Compare to “Cathy P. After Party” 300 meter row, 30 wallball, rest 1-2 min, repeat. Record fastest round in comments. Also record the difference in time from fastest round to slowest and asses a 1 burpee […]

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