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  • 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

  • Competition Club

    By Adam Murphy

    CrossFit Old Town – Competition Club Warm Up: 3 Rounds 200 M Row 1 Inch Worm 5 Push Ups 2 Deep Lunges 5 Boot Strappers -Then- Prep Shoulders/ Hips/ Elbows/ and Thoracic OLY Technique (1-1-1-1-1-1) 1 Hang Clean 2 Front Squats 1 Full Clean @ 70%/75% OLY Strength (3-3-3-3-3) Clean Deadlift @ 100%++ of 1RM […]

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  • 20171118

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) Teams of Two 3 x 200 M Sprints 20 Wall Ball Ab Catapult Toss 30 Handstand Push Ups 40 Pull Ups 50 Box Jumps 60 Thrusters 50 Box Jumps 40 Pull Ups 30 Handstand Push Ups 20 Wall Ball Ab Catapult Toss 3 x 200 M SprintsRx Wall […]

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (No Measure) 30min EMOM min 1 Rope Climbs (1-3) min 2 Burpees (6-12) min 3 Calorie Row (15/12-18/15) Metcon (AMRAP – Reps) Rope Climbs Metcon (AMRAP – Reps) Burpees Metcon (AMRAP – Reps) Calorie Row

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit Two Position Clean 3 sets 1 Mid Thigh 1 Floor x2 Back Rack Lunge 3 Sets 10 Back Rack Lunges

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) 3rds 800m Run 21 Pull Ups 42 Wall Ball 21 V ups

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Deadlift 77%x3 (must reset), 77%x3 (must reset) 72%xAMRAP tng Add 10# Metcon (5 Rounds for time) 5 rds 6 S2OH 8 Hang Power Cleans 10 Deadlifts Rest 1min after each round 165/115

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit Front Squat 3 sets 82.5% x5 Metcon (Time) 10 HSPU 5 Burpee Box jump 10 HSPU 10 Burpee Box jump 10 HSPU 15 Burpee Box jump 10 HSPU 20 Burpee Box jump 10 HSPU 25 Burpee Box jump

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  • 20171111

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of Two AMRAP 30 Minutes 3 Rounds 9 Cleans 6 Front Squats 3 S20H -Then- 2 Rounds 15 TTB 12 Pull Ups -Then- 2000 M RowRx = 155/105 Scaled = 135/95 Scale: TTB = Knee to Elbow = V-Ups Pull Ups = Banded […]

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  • Competition Club

    By Adam Murphy

    CrossFit Old Town – Competition Club Warm Up: 250 M Row Deep Lunges Boot Strappers Push Ups Inch Worm 3 Rounds 10 Minutes Foam Rolling OLY Strength (3-3-3-3-3-3) Front Squat 6 x 3 3 Seconds decent 2 Seconds settle Rise fast @ 65%-70%Set every 2:30 OLY Technique (1-1-1-1-1) 1 Full Clean 2 Hang Below the […]

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (3 Rounds for reps) 3rds 90s AMRAP 10 TNG DL @50% max lat burpees in remainder -rest 2mins between rds Metcon (3 Rounds for time) 3rds 20 wall balls 200m run rest 2mins between

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