FREE TRIAL CLASS
  • Opening Hours

    OPENING HOURS

    MON-FRI AM 0515 | 0600 | 0645 | 0915

    MON-THU PM 1230 | 1715 | 1800 | 1845

    FRIDAY PM1230 | 1715 | 1800 

    SATURDAY0800 | 0900

    SUNDAYCLOSED

  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

Workouts'S ARCHIVE

  • 110210 Thursday

    By jerry

    110210 Thursday compare to: 101028 1,000M Row, 1 pullup, 1 burpee, 2,2, 3,3…8 pullup, 8 burpee…7,7, 6,6…1 pullup, 1 burpee, 1000m RUN

    CONTINUE READING
  • Fast Forward to 1:45 to see Shanyn Snatchin’…Inspiration!! 110209 Wednesday “High Stakes Snatchin’” 30 Snatches (95w, 135m) for time. However  every minute on the minute you must perform XX Pullups, YES including that very first minute. HTFU: Chest-to-bar Pullups 4 women, 7 men. (Be strict about this, either your Chest hit the bar or you […]

    CONTINUE READING
  • The first 3 minutes of this video is the Dude getting mentally ready, you’ll have to Fast forward to 3minutes to see the action. The end result is worth the watch. 110208 Tuesday wod1.) Quickly work up  quickly to a heavy double in the back squat. One set every 2:30 x 6sets = 15 minutes. […]

    CONTINUE READING
  • 110207 Monday

    By jerry

    110207 Monday wod1.)12 min to find press x 1 alt-wod1.) ONE advanced HSPU (advanced for you) every 30 sec for 12 min. wod2.) 16min amrap 8 ring pushup, 8 push press (75w,115m) 8 box jump (24″)

    CONTINUE READING
  • 110205 Saturday: Partner WOD 3 ROUNDS 1200m run, 60 burpees, 60 pullups, 60 KB Swings. Teams of 2, only one person working at a time. Each run is done “relay style” in 200m distance (Montgomery st and back, you go then partner goes).

    CONTINUE READING
  • Come celebrate with your AWESOME CFOT team: FF Happy Hour at 7:17pm, CFOT style! Pick your own Hero, Girl, or Benchmark. Compare to your last First Friday or look back to see what others have done: JAN DEC NOV OCT Sept Aug July June May New Hero WODs since our last First Friday: John Rankel U.S. Marine Corps […]

    CONTINUE READING
  • 110203 Thursday (Rxed): 200m Run, 20 burpee, 400m run, 40 kb swings, 600m run, 60 double unders, 800m run, 80 situps. (HTFU): ladder down also  600m run, 60 double unders, 400m run 40 kb swing, 200m run, 20 burpees Compare to October 14th

    CONTINUE READING
  • Hey guys, I realize it has been a tough 3 days of programming from a skill stand point, thanks for coming in and giving your all! As a reminder Thursdays and Saturdays is mostly longer, lower skill met-cons. The other days we will mostly work on couplets and triplets concentrating on moving large loads over […]

    CONTINUE READING
  • This is Joe’s last week at CFOT, he is heading to Miami!!  Joe was the first person to welcome me to Alexandria 4 years ago (he was my neighbor!) His son Jack (age 6) is our resident BEAST at CrossFit Kids (7 pullups!). Going to miss you guys brother… 110201 Tuesday: “Quadzilla” wod1.) As many […]

    CONTINUE READING
  • 110131 Monday wod1.) 18 min to find Overhead Squat (OHS) x 1 COMPARE TO wod2.) Ladder up Hand Stand Pushups and Toes to bar 1,1,2,2,3,3… How high can you get in 12min? wod3.) 3 x max L-sit hold on 2 Dumbbells, rest three times your working time. (22 sec hold = 66 sec rest, 12 […]

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