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CrossFit Old Town – CrossFit View Public Whiteboard A: Hang Power Snatch (15mins) 15mins Build Heavy B: Metcon (No Measure) Every 2:00 x 10 Odd: DL x 3-6 reps at 70%+ (add based on previous) Even: weighted pull-ups x 3-6 reps (increase volume or load from last) B1: Metcon (AMRAP – Reps) DL x 3-6 […]MORE INFO
CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard Midline 5 x :30s ring plank holds rest :30s every set A: Front Squat (Every 2:00 min x 5 sets of 32×1+2) Wk1: 5sets of 32×1 plus 2reps, first set is 80%, add load on next 4 sets as needed. Record average load. B: […]MORE INFO
Fitness is my passion, and it has been for thirty-three years. At the age of fourteen, exercise intrigued me beyond mastering a basic level of competency. Even at that early age it struck me that if I could become stronger and faster and develop more endurance, then I would be able to play harder. Play […]MORE INFO
I was a multi-sport athlete growing up and throughout high school, competing in Football, Track & Field, and Baseball. I graduated from Radford University with a degree in Sports Administration and am currently enrolled at George Mason University pursuing a degree in Kinesiology. I found Crossfit in late 2008 and have been hooked ever since, […]MORE INFO
Kelley started Crossfit at CFOT in 2009 after a friend, who was also a personal trainer, suggested it. In 2010 she completed her first triathlons, a Sprint and an Olympic distance. After signing up for a 70.3 for 2011, she figured there was only one thing left to do. So she signed the dotted line for […]MORE INFO
Born and raised in northern Ohio, Brandon Gardner ventured to the Washington DC metropolitan area in the Spring of 2009. Living and currently working in the Alexandria Old Town area, Brandon has had a passion for sports since his youth. Being a three sport athlete for most of high school in football, basketball and track, his truest love was […]MORE INFO
Our Programming At Crossfit Oldtown, our training program every week is designed to approach all functional movements that allows you to comfortably and safely challenge yourself. All of our movements during the “Workout of the Day” (“WOD”) can be performed “prescribed” (RX’d) or modified to suit your fitness level. Modifications may include using lighter weights, […]MORE INFO
We have been introducing new members to CrossFit since February of 2007, thus far we have found this way to be most effective: CrossFit OldTown Foundations Program If you do NOT have a background in the fundamental exercises and equipment used in CrossFit, our Foundations program is the safest and most effective way for you […]MORE INFO