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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

  • 100602 Wednesday “Goodbye Gobble” 400m run, 20 Push press (65w, 95m), 20 Overhead Plate Lunge (25w, 45m) Bulldog:3r Infidel:4r HTFU:5r Lunch Bunch Regular and United States Marine, Matt Gobble, leaves CFOT for Greener Pastures, I mean the Sands of Arizona. Good Luck Matt, we will miss you my friend! Send-off party is Wednesday night June […]

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  • 100601 Tuesday: “ZEUS” Ladder up, ladder down deadstop deadlifts 1,2,3,4,5,4,3,2,1 (using average load from 100519 or 82.5% max), then Dips and Pullups DIPS and Pullups Volume: Bulldog: double your deadlift volume at 2,4,6,8,10,8,6,4,2 Infidel: triple your deadlift volume 3,6,9,12,15,12,9,6,3 HTFU: quadruple your deadlift volume 4,8,12,16,20,16,12,8,4

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  • Murph For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it Body Armor. From here on it will be referred to […]

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  • 100528 Friday: “Slammie” 50,40,30,20,10 double-unders, jumping slamball, situps

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  • 100527 Thursday Clean x 1 After Party: Coaches choice Alternate WOD: Dumbbell Clean x 15, Box Jump x 15, Run 400m. Bulldog: 3r Infidel: 4r HTFU 5r

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  • 100526 Wednesday Partner WOD: With a 5 min running clock run 400m as a team, perform max Hand Stand Pushups with the remaining time (sub is strict press). With the next 5 min  run 400m as a team, perform max pullups(must share same pullup bar). Run as a team, only one person working at a […]

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  • 100525 Tuesday Back Squat x5 With 4 links of Chain. After Party: 3 rounds of back extension (10-20), ghd situp (15-25). Alternate WOD: 10 Jumping Deck Squat Slamballs, 30 Lunges, run 400m Bulldog: 3r Infidel: 4r HTFU: 5r

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  • 100524 Monday: 12,9,6,3 Snatch (85w, 135m) and Lateral Burpees. After Party: Weighted pullup x 1 Alternate WOD: 21,18,15,12,9,6,3  Kettlebell Highpull, Burpees, Situps

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  • 100522 Saturday Push Press x 1 After Party: “Tailpipe” Partner workout: 3 rounds (each) Row 250m while partner holds two 1.5 pood kb just under the chin & switch. HTFU: Add a round if you fail the hold. Photo’s from October 22nd, 2008 Alternate WOD: 20 Dumbbell push press, 30 air squat, 400m run Bulldog: […]

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  • “Helen” 3 rounds of 400m Run, 21 KB Swing, 12 pullups Post results and thoughts in comments. “After Party” 20 pushups, 30 Double-unders Bulldog: 3r Infidel: 4r HTFU: 5r

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