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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

  • AMRAP 20 min: 5 pullups, 10 pushups, 15 Double-unders Post Rounds to Comments. Sub 15 Jumping Slamball or Box Jump for Double-unders “After Party”: L-Sit Holds Bulldog: 2 Minutes Infidel: 3 minutes HTFU 4min Record and post total time it takes to accumulate the level you picked. An HONEST L-Sit at 4min time under tension is […]

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  • 100609 Wednesday Back Squat x 3 With 4 links of Chain. After Party: 3 rounds of Alternate WOD Alternate WOD: 20 KB Swings, 30 J Lunges, run 400m Bulldog: 3r Infidel: 4r HTFU: 5r

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  • 100608 Tuesday Complete 7 rounds of Handstand Holds for maximum time, XX Pullups. Post total time of 7 rounds of handstand holds to comments. The measurement in this WOD is total time for Handstand holds. It will be fun to partner up with a teammate so they can watch the clock and yell at you. […]

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  • 100607 Monday 7 rounds of 7 hang power clean, 200m run Bulldog: 70w-115m Infidel: 85w-135m Rxed: 100w-155m HTFU: 115w-175m

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  • “FRAN” 21, 15, 9 Thrusters (65w-95m), Pullups **THIS CHALLENGE IS OPEN TO ALL LEVELS** We will have scaling. Scaled will be in contention for most improved. The CHALLENGE: How FAST are you AND how much can you IMPROVE in 7 weeks? Qualifying Day: Sunday June 6th at 9:00am Finals Day: Sunday July 25th at 9:00am […]

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  • From CrossFit.com 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 Push-ups 40 Sit-ups 50 Squats 5 rounds for time Chelsea 5 Pull-ups 10 Push-ups 15 Squats […]

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  • 100603 Thursday Every 2min Front Squat (with 4 chains) x 2reps x 7 sets (suggested load around 80% of 1 rep max) After Party: 1-2 round of Alternate WOD. Alternate Wod INTERVALS: 500m row, 40 squats, 30 situps, 20 swings, rest 1-2min, repeat as long as you keep intensity (3-5 intervals).

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