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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

  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (No Measure) 600m run 15 Burpee box jump overs 20 pull ups 25 push press 30 calorie row A: Metcon (AMRAP – Rounds and Reps) 7min amrap 600m run 15 Burpee box jump overs 20 pull ups 25 push press 30 calorie row B: Metcon (AMRAP […]

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Metcon (Weight) Set every 3mins P. Clean- 1 Floor, 1 Knee 53-58-63-68-68 6 reps (3 complex) 5 sets (3% increase this week) B: Metcon (Time) 4rds 12 Goblet Squats 9 KB Swing 6 Muscle Ups

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Back Squat (3sets of 8 reps) Back Squat every 4mins x3 8@ 55-60-65 B1: Metcon (AMRAP – Rounds and Reps) 4 min AMRAP 35 DU 10 TTBrest 3mins B2: Metcon (AMRAP – Rounds and Reps) 4 min AMRAP 35 DU 10 TTB

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 200m run x3 relay 50 dead lifts (225/185) 250m row x3 relay 50 power cleans (185/125) 50 lat burpees 100 ctb pull ups 50 lateral burpees 50 power cleans 250m row x3 relay 50 deads 200m run x3 relay

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Split Jerk (Set every 2:30 ) 5-65% 3-75% 2-85% 1-95% 1-95%+ 1-95%+ Percentage based off the double from last Friday or 85% of 1rm B: Metcon (Time) 3rds 21 Wall Balls 14 TTB then 3rds 12 Push Press 6 Muscle UpsRx 115/75 Scaled K2E 2:1 DIPS

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Back Squat (1rm) 15mins A: Metcon (Weight) Every 3mins x5 Power Clean- 1 Floor, 1 Knee x3

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) running Clock every 4mins run 400m 7rds 7 Burpee Box Jumps 7 C2B 7 HSPU

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Metcon (Weight) P. Snatch- 1 Floor, 1 Knee Every 3mins x5 complex x3 50-55-60-65-65 B: Metcon (Time) 4rds 12 Feet elevated Push ups (45#) 12 Jumping Lunges (front foot on 45# plate) 50 Double Unders

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Front Squat (1rm) 15mins B: Metcon (8 Rounds for reps) 8rds 30s max meters 2mins rest

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 45min Cap 10-1 Power Clean 1-10 jerk 80%+ of 1RM If you have to drop weight you must run a 200m Run penalty Heaviest weight is score Lowest weight lifted in any set is final score

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