FREE TRIAL CLASS
  • 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

  • Contact

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Workouts'S ARCHIVE

  • Team Wod: 100 Reps of each movement in any order, partition as needed. Wall Ball  Row for calories Pull-ups Push-ups Situps Box jumps One Partner working at a time, the partner not completing the movements must hold the “Baby” 53lb kb for men, 35lb kb for women chest high.

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  • Wod: 4 Rounds 400m Run 7 Front Squats (PYOW*) 30 Double Unders   *Pick Your Own Weight…..Should be Heavy*

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  • Tuesday 03272012

    By jerry

    Wod:  30 HSPU 40 Pullup 50 KB Swing 60 Situp 70 Burpee   ** Congratulations everyone on a great open season, everybody contributed to CFOT taking 15th in the Mid Atlantic and qualifying for regionals! Also a big congratulations to our very own Jerry Hill for taking 1st place in the open and qualifying for […]

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  • Monday 03262012

    By jerry

    Wod 1: 18 Min 5-5-5-5-5 Deadlift   Wod 2:  15 min AMRAP 200m Run 15 Box Jumps  9 Ring Push Ups

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  • PROGENEX

    By jerry

      I have exciting news!   CFOT is an official PROGENEX Affiliate! I can now share a special discount code that enables you to get any PROGENEX product at 10% off the retail price. Simply use the Affiliate Code CFOT during checkout to receive 10% off your order.   We can get bigger discounts if […]

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  • Wod: Tabata Squats Sit Ups Burpees KB Swing Push Press

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  • 12.5

    By jerry

    Workout 12.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Barbell Thrusters 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar Pull-ups 12 Barbell Thrusters 12 Chest to bar Pull-ups 15 Barbell Thrusters 15 Chest to bar […]

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  • 4 Rounds: 400m Run 30 Situp 20 KB High Pull 10 Dip

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  • Wod: 5 Touch and Go Thrusters(Tough Weight) 10 plyo Box Jump Row 150m Rest 4 min 5 Sets   ***The thruster weight should be heavy***

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  • Tuesday 03202012

    By jerry

    Wod: Row 250m 15 KB Swings @ 70m/53w 25 Burpees 15 KB Swings @ 70m/53w Row 250m

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