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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

  • Cupids Arrow

    By jerry

    Wod: 7 min AMRAP 5 Chest-2-Bar Pullup 5 Burpee 7 min rest 7 min Max Meters ROW    

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  • Monday 02132012

    By jerry

    Wod 1: 8 Min To build to a heavy single- Squat Clean Thruster OR Power Clean Thruster (Power clean it, then complete the Thruster) Rest 5min Wod 2: 7 Thruster (75w, 115m) 10 DU 7 Thruster, 20 DU 7 Thruster, 30 DU 7 Thruster, 40 DU 7 Thruster, 50 DU

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  • Wod: 5 rounds 10 Power Clean (95w, 135m) 15 Ring Pushup 20 Wall Ball

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  • Friday 02102012

    By jerry

    Wod: 5 sets 3 Snatch (Pick Your Own Weight) 6 OHS 12 Pull Ups 240m Row Rest 3 minutes between efforts We have 40 Athletes signed up for the Open!! Join your teammates and have some fun!  

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  • Thursday 1530

    By jerry

    Wod: 6min AMRAP 15 burpees/30 KB Swings(53m,35w)  Rest 3min 6min AMRAP 15 GHD Situp/30 Double Unders  Rest 3min  6min AMRAP 15 DB Push Press(35m,25w)/ 30 Air Squat

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  • Squats & Ladders

    By jerry

    Wod 1: Back Squat x 5 Wod 2: 1-10 Unbroken Ring Dip Ladder. *If you have 10 or less unbroken Ring Dips- 5 sets Max Ring Dips rest 60 sec between efforts

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  • WOD: 4 sets 3 min Running Clock 200m Run 20 Unbroken Box Jumps AMRAP Chest-2-Bar Pullups in Remaining Time -rest 3 minutes- We currently have 34 people participating in the Crossfit Open! Have you signed up? Click here for more info.

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  • Monday AMRAP

    By jerry

    Wod: 20 Min  AMRAP 5 Clean and Jerk 105w/155m (scale to a weight you think you can TnG the first set) 10 Toes-2-Bar 15 Wall Ball   Congratulations to all the competitors this past weekend! CFOT Represent! Kurt-1st Mid-Atlantic Erg Sprints 500m Row CFOT taking home 1st and 4th at the Crossfit Bowl!

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  • Wod: For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees   Are you registered for the open? http://games.crossfit.com/

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  • FIRST FRIDAY

    By jerry

    Wod: Pick Your Own Hero/Girl/or Benchmark List of Wods <——-  Can’t Decide? Kelly: 5 Rounds 400m Run 30 Box Jump, 24 inch box  30 Wall Ball Shots        

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