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

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Workouts'S ARCHIVE

  • Wod 1. Thruster x 1 (20 min) Wod 2. AMRAP 12 min. of 10 DB PP, 20 anchored sit up, 30 OH plate walking lunge

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  • Pullups for Time with a 10 Burpee penalty for every drop Bulldog: 50 pullups Infidel: 75 Pullups HTFU: 100 pullups “After Party”: Farmers walk with a 10 pushup penalty for every drop Bulldog: 400m Infidel: 600m HTFU: 800m

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  • Remember there is only one session tomorrow and it begins at 0900. The CrossFit Total will take close to 3 hours. Pack Some Food and Drink, get ready to lift a whole lot of weight!! Want to see how your individual lifts rank? (Back Squat, Press, Deadlift) Click Here For Basic Strength Standards For Tomorrow […]

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  • One partner working at a time. Must get through one movement before moving to another. Numbers are as a Team Bulldog: 100 pullups, 100 pushups, 100 Situps, 100 squats Infidel: 150 pullups, 150 pushups, 150 Situps, 150 squats HTFU: 200 pullups, 200 pushups, 200 Situps, 200 squats

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  • CFOT Social at 7:05. Bring some finger Food, I’ll have plenty of beverages. CrossFit Girl and Hero Workouts: 4.1. Explain The Workouts with Names (the Girls) The Benchmark Girls Angie 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats For Time Complete all reps of each exercise before moving to the next. Barbara 20 Pull-ups 30 […]

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  • Interval Partner WOD Partner 1 performs one round while partner 2 rests 250m row (we will need some volunteers to sub a 200m run on the bigger classes) 15 Slamball 20 Kettlebell swings 30 Dumbbell Goblet Squats (15-25lbW and 30-40lb m) Bulldog: 3 rounds Infidel: 4 rounds HTFU: 5 rounds

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  • Wed Workout: 6 Rounds for time of 5 C&J 10 Burpees Bulldog:70/115 Infidel: 85/135 HTFU: 100/155 “After Party”: Work your weakness: DU’s, pullups, HSPU…

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  • 10 pullup 10 sledge strike 400m run 15 PU 15 Sledge 600 m run 20 PU 20 Sledge 800m run 20 PU 20 Sledge 600m run 15 PU 15 Sledge 400m run 10 PU 10 Sledge

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  • 100628 Monday WOD 1: 20 minutes to find Overhead Squat x 1 Work Fast but don’t rush. Stay tight, be aggressive. Wod 2: 10min amrap of- 15 KB swing/30 Jumping lunges After Party: GHD situps Bulldog: 50 Infidel: 75 HTFU: 100

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  • 100625 Friday: Snatch x 1 “After Party” Couplet of 10,9,8,7,6,5,4,3,2,1 pullups and 20,18,16,14,12,10,8,6,4,2 pushups. Alternate wod: Triplet of 10,9,8,7,6,5,4,3,2,1 pullups, and 20,18,16,14,12,10,8,6,4,2 pushups, and 20,18,16,14,12,10,8,6,4,2 Kettlebell high pulls. Alternate “Mike Hart Complex”: 3 sets of Power snatch, Overhead Sq, Snatch Balance, Hang Squat Snatch. You may dump the bar after the hang squat snatch and […]

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