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    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

  • 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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  • 100624 Thursday WOD: Shanimal is Thirty? 400m run, 30 double-under, 30 pullups, 400m run, 30 box jump, 30 Toe-2-bar, 400m run, 30 Jumping slamball, 30 KB Swing Bulldog: 400m Run Infidel: 400m Run Shanimal: 800m Run

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  • 100623 Wednesday: “The Bear Complex” 7 sets of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press 5 rounds. Rest between rounds as needed. Record loads in comments. Notes:  The Power clean must be seperate from the front squat.  No resting on the ground during rounds, not even to re-grip.  Add […]

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  • 100622 Tuesday: 30 Muscle-ups for time. Compare To 100122 Durk, a stellar part our CFOT community, is in a 2-week train-up and then off for a deployment to Afghanistan. We enjoyed watching your progress on muscle-ups Durk; perseverance and determination defined. Your CFOT team hopes you have the means to hit this WOD on the […]

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  • 100621 Monday: Back Squat x 1 with 4 links of chain. “After Party” Bulldog: 400m waiters walk(First Street) Infidel: 600m waiters walk(Second Street) HTFU: 800m waiters walk(third Street). “Alternate WOD”: “Karen” 150 WallBall for time

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  • 100619 Saturday: Deck of Cards Teams of 4, 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, […]

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  • 100618 Friday: Ladder up! 1 clean, 2 ring pushups, 2 clean, 4 ring pushups, 3 clean, 6 ring pushups, 4 clean, 8 ring pushups, 5 clean, 10 ring pushups, 6 clean, 12 ring pushups, 7 clean, 14 ring pushups, 8 clean, 16 ring pushups, 9 clean, 18 ring pushups, 10 clean, 20 ring pushups Bulldog: […]

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  • 100617 Thursday: Press x 3 **On Monday July 5th, we will have a Holiday Schedule and a mid-morning class (time to be determined soon). We will hit the “CrossFit Total”.** “After Party”: 30 oh plate lunge, 20 wallball for 3 rounds. “Alternate WOD” 30 Overhead PLATE LUNGE (25w, 45m,) 20 wallball, run 400m Bulldog: 3 […]

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  • 100616 Wednesday: Pullups, Box Jump, Situp, Run. Bulldog: 50, 100, 100, 1 mile run. Infidel: 75, 100, 100, 1 mile run. HTFU: 100, 100, 100, 1 mile run. You must work all the way way through one movement before moving to the next.

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