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

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Workouts'S ARCHIVE

  •   Tuesday WODs WOD1. Speed Strength: 9 minutes to establish Squat Snatch x 1 WOD2. Benchmark WOD: “Isabel” 30 Snatches for time (95W, 135m) Rxed: 95w, 135m Infidel: 80w, 115m Bulldog: 65w, 95m Infantry: 50W, 75M The Snatch can be a frustrating movement for our new members or impossible for those with shoulder issues. In […]

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  • Monday WOD1. Gymnastic Strength X Muscle-ups EMOM x 10min. Score this like a traditional tabata, record the LEAST amount of reps of any interval. Why? This gives you a great opportunity for perfect practice! Strive to perfect your range of motion and perhaps even string together multiple muscle-ups. OR X Dips and X Strict Pullups […]

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  •   Saturday: Remember WODS at 0800, 0900, and 1000! We have asked you to sign-up at the front desk, thank you. Prior sign-ups enables us to manage class size and be more adventurous in programming. 1. Strength: Take exactly 7 minutes to establish a 1 rep max in the Barbell thruster, no racks -7 Minute […]

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  • FRIDAY: WOD1, Speed Strength: 2 Deadlifts EMOM x 10 (every minute on the minute) Suggested Load is 70-75% Use Conventional or SUMO. Treat this as a form/speed day OR if you are feeling great stack a bit more weight on. The limited rest is purposeful; forces you to use a manageable load with good speed and great form. […]

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  • Thursday 110922: “Filthy 50 or Dirty 30″ Compare to 110519  Filthy 50 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time and thoughts to comments.

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  •   Wednesday WOD Strength:  BACK SQUAT, Take no more then 5 sets to establish a 5 rep max (18 minutes) Conditioning: “Sizzle” 21, 15, 9 Burpess, DB Thruster (25w, 35m)

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  • Tuesday: Angie

    By jerry

    Tuesday: “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. Competitors go Chest to bar, Hand release, GHD, Squat Bulldog scale pullups to 70    

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  • Hair vs Hair Conclusion  “Abbate” Run 1 mile 155 pound Clean and jerk, 21 reps (105lb Women) Run 800 meters 155 pound Clean and jerk, 21 reps  (105lb Women) Run 1 Mile Peter Egyed 21:00, Chad Wittman 21:46, Austin Malleolo 21:50, Rob Miller28:11 (sq. clean), Michael Giardina 32:50 (sq. clean). Post time to comments. Enlarge image U.S. Marine Corps Sergeant Matthew T. Abbate, 26, […]

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  • FGB6, Game Day

    By jerry

      We are close to $44,000 and I’m pretty sure when all donations are counted (they count them till the 26th) we will be darn close to $50,000!!!  What a true TEAM FGB6 at CFOT, so many great contributions and fundraising efforts!! However we certainly have to tip our hats to Melissa and Eric who […]

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  •   This is it, last day to send out an email, make a FB post, or contact a celebrity! Saturday’s FGB WODs are at 9:00 (which I believe is full), 10:00, 11:00, with Kids at NOON, please stay and support them!! This is a fundraiser my friends and CFOT has done an AMAZING job!! I’d […]

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