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    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

  • 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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  • 101004 Monday 33 5 rounds: Max rep Deadlift in 33 sec, rest 33 sec, Max rep Hand release pushup in 33 sec, rest 33 sec, Max rep Box jump in 33 sec, rest 33 sec. Record total in each category to comments. Infantry: 125W-200M Bulldog: 145W-225M Infidel: 165W-250M HTFU: 185W – 275M “After Party” Weighted […]

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