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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

  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 1mile loop 30 Front Squats (135/95) 30 S2OH 800m Run 20 FS (165/115) 20 S2OH 400m Run 10 FS (205/125) 10 S2OH 1 Mile loop

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x30 1. 15 cal row 2. 15 burpee 3. 15 wallball Metcon (AMRAP – Reps) cal row15/12 Metcon (AMRAP – Reps) Burpee Metcon (AMRAP – Reps) Wall BAll

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat (3 sets 72.5%x8) Deadlift ( 5 sets 65%x8)

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 15 MU/30 Dips (every break run 200m) 4rds Run 400m 20 Box Jump 15 KB Swing 10 HSPU Cash Out 10 MU/20 Dips (every break is 200m run)

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean (Every :90×7 cleanx3, reset each rep) Metcon (Time) 3rds 10 HPC 50 DUR+ 165/115 Rx 135/95

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat Back squat 5 reps, 80%, 80%+, 80%+ Metcon (Time) 3rds 20 Lateral Burpees 20 Push Press 20 Pull Ups95/65

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “D.T.” Partner AMRAP 40 min AMRAP Alternating rounds with partner 12 Deadlift 155/105 9 Hang Power Clean 6 Jerk *200m run relay x2 each after each set

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (No Measure) EMOMX30 TTB=7-10 Push Up=10-15 Cals=18/15 Metcon (AMRAP – Reps) TTB Metcon (AMRAP – Reps) PUSH UPS Metcon (AMRAP – Reps) CAL ROW

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front squat 8’s 5 Sets 65%x 8Set every 2:30 % is based off your working max (90% of 1rm=WM) Metcon (No Measure) Prowler 10rds each *After each set 5 Burpees

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean (EMOM x7 Clean) Start at 85% Build heavy Record average Metcon (Time) 21-15-9 Hang Squat cleans HSPU135/95

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