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    OPENING HOURS

    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

  •   Strength: Back Squat x5  (Take 5 Sets to find your 5 rep max)   Conditioning: 5 Rounds 200m Run 10 Burpees  10 DB Thrusters  

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  • Runaway Train

    By jerry

    l Teams of Two 1 Mile loop AMRAP Cindy (5Pull ups, 10 Push ups, 15 Air Squats) 800m Run AMRAP Cindy partner 1 Mile loop-Partner 2 AMRAP Cindy then alternate, Once Partner 2 finishes loop Partner 1 goes for 800m run while partner 2 continues to do cindy and so on until both partners have […]

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  • l  The Situation:  A divide exists between military veterans and the civilian community. With the fighting force consisting of only 1% of the country’s population, that divide is growing. This fact is damaging to Veterans as they attempt to reconcile their lives as they exit the military, and face a population that does not understand […]

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  • 5 Rounds- FGB Style, 1 minute each station for max reps. 1 min rest between rounds. WOD: Row (Meters) Wall Ball KB swings Push ups

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  • D-B-T

    By jerry

    WOD 1- Front Squat x3 WOD 2- Death By Thrusters 1min= 1Thruster, 2min= 2Thrusters……………….. Until you can’t complete the number of Thrusters in the minute.    

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  • Skills & Drills

    By jerry

    Wod 1- Mile loop  Rest 4 min Wod 2- 4min AMRAP Double Unders Rest 3 min Wod 3- 3min AMRAP HSPU Rest 2 min Wod 4- 2min AMRAP Push Press              

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  •  MONDAY: “Lights Out” 15min AMRAP: 3 Snatch, 6 OHS, 9 c-t-b pullup HTFU: 95W, 135M, Infidel: 80W, 115M, Bulldog: 65W, 95M   After Party: 2-3 Sets for quality not load: Dimel Deadlifts x 15-20 reps (use around 40% of DL max) and Unbroken GHD situp x 15-25 reps

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  • The Top of the Town Event, Saturday, November 5th. Registration is from 9:30 to 10am. Join the Second Annual “Top of the Town Walk Around,” an event hosted by the Partnership for a Healthier Alexandria and the Mayor’s “Get Healthy Alexandria!” Initiative. Alexandria Mayor William D. Euille and the Partnership for a Healthier Alexandria are […]

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  • FIRST FRIDAY!! Pick your own Hero, Girl, or Benchmark WOD!! Social at CFOT: 7-9pm Our first Social in Months, lots of new faces at CFOT come out and celebrate!!

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  • Get Your Gun

    By jerry

     Thursday: “Get Your Gun” 5 rounds: 30 Double-under (sub 15 Box jump), 20 DB Push Press (25W, 35M), 10 Toes-2-bar *Our DB were not built to handle dumping from overhead. Dropping them from knee height is probably OK, but dropping them from overhead will break them. Same with 55lbW, 75lbM Barbell, it will break the […]

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