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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

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