FREE TRIAL CLASS
  • 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

  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

Workouts'S ARCHIVE

  •   Partner WOD 5 Rounds 10 Heavy Power Clean 20 Wall Balls 30 Burpee

    CONTINUE READING
  • 02082013

    By jerry

    SPORT: 10 Muscle Ups (Sub 2:1 Pull Ups) 100 Double Unders 2 Shoulder-to-Overhead (135m, 95w) 8 MU 80 DU 4 S2OH 6 MU 60 DU 6 S2OH 4 MU 40 DU 8 S2OH 2 MU 20 DU 10 S2OH FITNESS: 20min AMRAP 10 Pull Ups 15 Box Jumps 20 DB push Press

    CONTINUE READING
  • Sport: WOD A- EMOM x10 3 Squat Snatch (Light and Fast! No Misses!!) WOD B- AMRAP TNG Power Snatch @70% 1rm 3 sets 2min rest between Fitness: 30 Min AMRAP 400m Run 15 HR push ups 20 DB Thrusters 25 ABMAT Situps

    CONTINUE READING
  • WoD A: EMOM x7 AMRAP HSPU Score is lowest score on any round. WoD B: 1min Max Calories Row 1min Max KB Swing (70,53) 1min Max Burpees Rest 4min -3 Sets-  

    CONTINUE READING
  • Tuesday 02052013

    By jerry

    A. “Sport” In 14 minutes attempt to beat your Back squat (with chains) x 1 PR from 2-weeks ago http://www.crossfitoldtown.com/tuesday-01222013/ “Fitness” In 14 minutes attempt to beat your BSx5 with no chains PR WOD B. For time (12 min cap) 30 Front Squat (85, 115) 10 CTB pullups 20 Front Squat, 20 Chest-To-Bar  10 Front […]

    CONTINUE READING
  • Monday 02042013

    By jerry

    “Sport” Running clock WOD A. 3 rounds 10 power clean (105w, 155m) 15 box jump (24, 30) At 10 min mark WOD B. 3 rounds 10 shoulder to OH (95, 135) 15 t2b At 20 min mark WOD C. 3 rounds 10 burpees 50 DU “Fitness” WOD A 3 Rds 15 KB Swing 25 Air […]

    CONTINUE READING
  • First Friday: Pick your own Hero/Girl/Benchmark Can’t Decide? Angie: 100-Pull Ups 100-Push Ups 100-Sit Ups 100-Squats   Sign up for the OPEN! It’s for everyone, come together as a community and push each other to new limits! https://games.crossfit.com/competition

    CONTINUE READING
  • Sport: Wod A- 20min Establish 1 Rep Max Clean (Power or Squat) Wod B- 3 Sets 15 UnBroken Dimmel Deadlifts Fitness: KB Swing, ABMAT Sit-Up, Goblet Squat 30-20-10-20-30

    CONTINUE READING
  • WOD A: 3 Intervals 30 Calorie Row 15 HSPU 75 Double Under 3min rest WOD B: 3 Sets Max Effort Ring Dips 90 second Rest between attempts

    CONTINUE READING
  • Tuesday 01292013

    By jerry

    WOD A: Back squat 3-3-3-3-3 Five sets to find your 3RM WOD B: 12min Ladder Up- 1 C2B Pullup 1 Box Jump 2 CTB, 2 BJ, 3, 3, 4,4….

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