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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 Metcon (5 Rounds for time) 5rds 250m Row 20 Wall Ball 20 Box Jump -Rest 3mins-

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  • Tueday

    By Adam Murphy

    CrossFit Old Town – CrossFit Hang complex 2 Hang Power Clean 1 Hang Squat Clean Thruster Metcon (Time) 3 rds 100 DU 20 HSPU 15 TTB

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-Ups Back Squat

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  • 20180113

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) Teams of Two 2K Row 50 Wall Ball 25 Deadlift @ 225/155 50 Wall Ball 25 Deadlift @ 225/155 50 Wall Ball 25 Deadlift @ 225/155 2K Row

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit Push Press 15mins build heavy 3 reps 33X1 tempo Metcon (Time) 5 rds 10 HSPU 10CTB

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit Snatch Complex 3 Snatch grip DL 2 Power Snatch 1 Full Snatch Front Squat 3 Sets of 5 75% Rep 1- 3 s pause at the bottom set 3- 5+

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (5 Rounds for time) 5rds 500m Row 15 HR Push Ups 10 TTB rest 3mins between rds

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Clean Thruster Complex 3 DL 2 Power Clean 1 Squat Clean Thruster Metcon (AMRAP – Reps) EMOMx8 5 TNG Squat Clean Thruster (115/75) remaining time lat burpees

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders Back Squat 55% 20 Reps

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  • 20180106

    By Adam Murphy

    CrossFit Old Town – CrossFit Warm Up: High Knees Butt Kickers Side Shuffle (LFT/RT) Inch Worms Boot Strappers Spidey Stretch -WHITEBOARD- Metcon (Time) Teams of Three 7 Rounds of : 10 Kettle Bell Swings (53/35) Shuttle Run 7 Toes To Bar Shuttle RunKettle Bell Swing Rx = 53lbs/35lbs American Swing Scale = 45lbs/25lbs Russian Swings […]

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