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    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

  • Monday 07152013

    By Adam Murphy

      Workout of the Day 30 Snatches (135m/95w) 40 Pistol Squats 50 Plate Burpees

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  • Saturday 07132013

    By Adam Murphy

    Sport WOD FS x 5 every 3:00 x 4 sets Record average load (all 4 sets should be working sets) No misses! Starting load should be at least 75-80% of 1RM then Quadzilla As many 1-5 unbroken hang squat clean ladders as you can in 10 min. (Do one then drop, 2 then drop, 3 […]

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  • Friday 07122013

    By Adam Murphy

    Workout of the Day 5 Rds 5 C2B Pull Ups 10 HR Push Ups 15 Air Squat ***30 Shoulder to Overhead*** 5Rds 5 C2B Pull Ups 10 HR Push Ups 15 Air Squats ***LEVELS*** 155m/105w 135m/95w 115m/95w

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  • Thursday 07112013

    By Adam Murphy

    Workout of the Day Partner WOD Running Clock 5mins x6 (3sets each) Odd Sets-Both Partners run 400m in remaining time Max T2B Even Sets-Both Partners run 400m in remaining time Max Muscle Ups  

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  •   SPORT: WOD A. Back Squat x 5 every 3:00 x 4 sets, record average load (all 4 sets should be working sets), no misses! WOD B. EMOM x 10 MIN Odd min: mid thigh hang snatch x 1 Even min: Snatch from the floor x 1 Build heavy. Fitness: 25:00 AMRAP 400m run, 200m […]

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  • Tuesday 07082013

    By Adam Murphy

    Workout of the Day WOD A: Every 2:30 x 6 (3 each) Odd max c2b pull-ups Even max HSPU then WOD B: 8min AMRAP XX DU cash-in 12 Wall Balls 8 Burpees **DU Levels** 1-150 2-100 3-70

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  • Monday 07082013

    By Adam Murphy

    Sport WOD WOD A: In 12:00 quickly build to a heavy yet fast 3 Rep tng sqcl thruster Compare to: http://crossfitoldtown.com/monday-04292013/ then “DT” 5 rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Fitness WOD Partner wod-Teams of Two Must hold medball […]

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  • Saturday 07062013

    By Adam Murphy

    Sport WOD Front Squat Find your 1 rep max. 20 mins then Every 90s x10 2 Power Clean & Jerk -Work Heavy- Fitness WOD mile Loop 2rds 15 KB Swing 15 Burpee 15 DB Push Press 800m Run 2rds 15 KB Swing 15 Burpee 15 DB Push Press 400m Run 2rds 15 KB Swing 15 […]

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  • First Friday 07052013

    By Adam Murphy

    Workout of the Day First Friday!! Pick Your own Hero/Girl/Benchmark WOD CANT DECIDE???? “Loredo” 6 rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters If you did another benchmark, still note your time in this WB so we can see what you did! Then go to http://crossfitoldtown.com/july-2013-benchmarks/ and see […]

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  • Wednesday 07032013

    By Adam Murphy

    Sport WOD Back Squat Find your 3 rep max. 15min cap then Every 90s x10 (5 each) Odd-High Squat Clean Even-Full Squat Clean Fitness WOD 5rds 400m Run 30 Air Squat 20 KB Swing

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805 N. Royal St., Alexandria, VA 22314