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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

  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Front Squat (3-2-1-3-2-1) Set Every 2:30 85% 88% 91% 88% 91% 94% B: Metcon (Time) 5 rounds 40 DU 20 OH Lunge 10 TTB

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Metcon (Weight) Power clean + hang squat clean thruster15 Mins B: Metcon (Time) 15-12-9 Power clean box jump HSPURx 165/110 24/20 Full ROM Scaled 135/95 20 Mod ROM or DB Strict Press 2:1

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Split Jerk (x1) 18mins Establish 1RM B: Metcon (Time) Teams of Two 600m Run (200m Relay) 42-Pull Ups 42-Wall Ball 400m Run (200m Relay) 30-Pull Ups 30-Wall Ball 200m Run (200m Relay) 18 Pull Ups 18 Wall Bal

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  • First Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (No Measure) First Fridaychoose your own Hero/Girl/or Benchmark WOD Can’t Decide?????? Metcon (Time) Kalsu100 Thrusters for time EMOM 5 Burpees Rx 135/95

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Hang Power Clean (TNG x3) 15mins B1: Metcon (AMRAP – Reps) Every 2min x10 B1-DeadLift x 3-6 @70% True Max B2-weighted pull-ups x 3-6 reps3 reps last week add 1% 4 add 2% 5 add 3% 6 add 4% B2: Metcon (AMRAP – Reps) weighted pull-ups […]

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) Teams Of Two MAx Reps Combined 5min Running CLock 400m Run Max Plate Burpee 5:00 400m Run Max HSPU 5:00 400m Run Max Muscle Ups 3:00 Run 200m Max Plate Burpee 3:00 Run 200m Max HSPU 3:00 Run 200m Max Muscle Up

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit MAX Back Squat!!!! View Public Whiteboard A: Back Squat (Max Single) 25mins B: Metcon (Time) 10x 30UB Double Unders7min Cap Rx UB sets Scaled &min AMRAP Double Unders Pre-class mobility https://www.youtube.com/watch?v=JBHzXF-mVjY

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Metcon (Weight) Power snatch + OHS reset then full Squat snatch build heavy in 12:00 B: Metcon (AMRAP – Rounds) EMOM x 15 1 Snatch 3 Push Ups 5 TTBEach min add a rep to each movement, when you cant hit the set in the minute […]

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Clean (Clean x1) 15 mins Establish a heavy clean B: Metcon (Time) 3 Rounds: 400 run 10 C2B Pull up 10 Front Squat (165, 115

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Push Press (5×5) Set Every 2:30 @80% B: Metcon (AMRAP – Reps) Teams of 3 15min AMRAP P1-15/12 Cal Row P2-XX Box Jumps P3-XX Wall Balls Rotate on Row Score is reps multiplied by times rowed.

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