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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

  • 110510 “Quadzilla II” Complete 50 Front Squats for time 95 w, 135m At the start of every minute (including first minute) perform 5 burpees. Bulldog: 3 burpees Have a hard time achieving the front rack? Check out this mobwod After Party: Run the loop for time.

    CONTINUE READING
  • 5rds-
    1-DL (HTFU-355m,215w Rx-315m, 205w, INF- 275m, 185w, BD-225, 155w)
    2-Squat Cleans (HTFU-205m, 135w, Rx-185m, 125w, INF-135m, 95w, BD-115m, 75w)
    3-MU (6 dip, 6 pull up)
    4-HSPU (8 Dive bomber Push ups)

    After Party- Weighted Pull up x1

    CONTINUE READING
  • 110507: “Tag Team” Teams of 2- While partner 1 runs 400m partner 2 completes as many reps as possible of one movement. Once partner 1 is back from the run it’s partner 2′s turn to run while partner 1 gets as many reps as possible. Continue over 5 stations… Stations: 1.Jumping lunge 2.Pull ups 3. […]

    CONTINUE READING
  • First Friday- Pick your own Hero, Girl, or Benchmark Wod

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  • Rocky Marciano, born and raised in Brockton, MA, held the heavyweight boxing title for four years and is the only boxing champion to retire undefeated. 110505 “Fight Gone Wicked Bad” 5 Rounds, 1 Minute at each station with 1 minute rest after each round 1. Wall Ball 2. Calorie Row 3. GHD Situps 4. Burpees 5. […]

    CONTINUE READING
  • Deadlift-225m, 155w

    Pull ups

    Ring Dips

    CONTINUE READING
  • 110503 "Jack"

    By jerry

    110503 “Jack” Complete as many rounds as possible in 20 minutes of: 10 Push press 85/115 10 KB Swings 35/53 10 Box jumps 24″ Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, […]

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  • 110502 Monday

    By jerry

    Wod 1:Back Squat x5

    Wod 2: 50 Burpees for time

    Alt Wod: 3, 4, or 5rds- 400m Run, 15 Goblet squats, 15 Burpees, 15 GHDs

    CONTINUE READING
  • 110430 Saturday

    By jerry

    110430 Saturday 5 rounds: 10 Power cleans (95w, 135m), 20 GHD situps, 30 Squats, 400m Run

    CONTINUE READING
  • Friday is Tim R and Uhle’s last day at CFOT… Thanks for being an awesome part of the CFOT guys, good luck, you will be missed! 110429 Friday Team WOD to determine the fittest class. Score as many points as you can for your team. 30 Minute AMRAP: EVERYONE Must start with a 400m Run […]

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