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  • Opening Hours

    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

  • FIRST FRIDAY!!! Heroes, Girls, and Benchmarks all day!! No Social tonight, I’ll be down in Richmond for the weekend competing with 9 other CFOTers at Team SuperFit!! John S. and Pete B. Jared and Adam M. Katy K. and Koz Melissa L. and Jerry Shanimal and The Harold Remember tomorrow, Saturday, is “Badger”. Sign-up for […]

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  • Thursday Partner WOD: CASH IN: 800m relay run (200m at a time) Then Hero Wod “Coe”: One Partner must go through entire round, then second partner 10 Rounds of 10 Barbell thruster (65w, 95m) 10 Ring Pushup CASH OUT: 800m relay run (200m at a time)

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  • Wednesday WOD: “Paradigm” 4min amrap 5 pullup, 20 DU rest 4 min 4 min amrap: 5 shoulder to overhead (80w, 115m), 20 DU rest 4 min 4 min amrap 5 KB High pull(53w, 70m) 20 DU rest 4 min 4min amrap 5 burpee, 20 DU Record individual total (4 scores). NOTE on this WOD: DO […]

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  • Tuesday: 10 rounds for load not time of the Barbell complex 5 Deadlifts, 3 Hang Power Clean, 1 Jerk. (30 minute time limit) You must hold onto the bar the entire time. You can work to a max effort if you feel confident OR work moderately heavy (around 80% of max hang power clean) if […]

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  • Monday WOD: Conditioning: “Flying Dog” 15,12,9  Overhead Squat, (80w, 115m), Burpees, C-2-B pullups HTFU: 80w, 115m. Infidel: 65w, 95m, Bulldog: 45w, 75m. Scale to 3x Air Squats if you can’t OHS safely (45, 36, 27) Repetition Strength: 20-30 HSPU for time. Use the level and volume from last Monday. Can you beat TEN minutes? Click […]

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  • We have 15 members on our CFOT FGB6 team and $0 raised. We are designing our OWN FGB6 shirt this year I am offering a FREE Shirt to the first 15 people who raise $150 or more, OFFER EXPIRES next Friday. To join our Team  CLICK Here Email your contacts and FB friends, tell them […]

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  • Friday WOD = Strength Front Squat with Chains: (ramp-up/warm-up 3-3-2-2) then FIVE working sets of 1-1-1-1-1 All 5 singles should be within a 10% range; record ALL 5 singles and Average of Five in Comments. After Party: Softball throw over the Potomac River (3 attempts).  If you fail to clear the river (ball hitting the […]

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  • Thursday Partner WOD: “Delirium” One person working at a time, clock NEVER stops: With a 5 min running clock run 400m (each person runs 200m relay style), perform max Hand Release Pushups in remaining time. With a 5 min running clock run 400m (relay style), perform max pullups (must share same pullup bar). With a […]

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  • This Saturday we will hit the Hero WOD McGhee. You’ll need to sign-up for a class time in order for us to have enough equipment. My thoughts are to Have WODs start (all warmed up and yelling 3,2,1,GO) at 0800, 0845, and 0930. What is the easiest way to sign-up; sheet at the Box, on FB, […]

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  • Tuesday Strength

    By jerry

    TUESDAY STRENGTH:  18 Min to work heavy singles in the power clean. Don’t make this a life or death effort to hit a PR if you are struggling with technique. Instead work positions or train the full lift in the 80% range. CODITIONING: Mashup Tabata D2 20sec deadlifts, 10sec rest, 20sec burpees, 10sec rest x […]

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