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    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 04242012

    By jerry

    Wod: Helen- 3 Rounds 400m Run 21 KB Swings (1.5 pood) 12 Pull Ups   http://www.crossfitoldtown.com/thursday-helen/

    CONTINUE READING
  • Monday 04232012

    By jerry

    Wod: Grace 30 Clean & Jerks Men-135 Women-95   http://www.crossfitoldtown.com/110518-wednesday/

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  • WOD: For time: (22min time cap) 50 Back squats (135 / 95 lbs) 40 Pull-ups 30 Shoulder-to-overhead (135 / 95 lbs) 50 Front squats (85 / 65 lbs) 40 Pull-ups 30 Shoulder-to-overhead (85 / 65 lbs) 50 Overhead squats (65 / 45 lbs) 40 Pull-ups 30 Shoulder-to-overhead (65 / 45 lbs) Scoring The athlete’s score […]

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  • Friday 04202012

    By jerry

    Regional WOD 2 Row 1,000 meters 25 One-legged squats, alternating 15 Hang Cleans 135w, 225m (sub 90% of 1 RM)  

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  • WOD: Row 1,000m 75 Burpee 75 Box Jump Run 1 mile

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  • Wod: 10 Overhead Squat (95w, 135m) 5 Muscle Up 8 OHS 4 MU 6 OHS 3 MU 4 OHS 2 MU 2 OHS 1 MU

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  • Tuesday 04172012

    By jerry

    Wod: 4 Intervals 5 Touch and Go Squat Clean (tough) 5 HSPU 200m Run Rest 4 min

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  • Monday 04162012

    By jerry

    WOD: 10 min AMRAP C2B pullup 5-Men 4-Women Burpee 10-Men 8-Women Imediately after! 10 min Find a 1 RM in the shoulder to overhead  (Bar must be empty at start.)

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  •   800m Run 5 rounds: 10 Pullup 20 OH Lunge 800m Run

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  • Wod: 5 rounds: 7 Touch-N-GO Dead Lift** 30 Double Unders   **Load should be something you can TnG with moderate effort for 7 reps on the first round**

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805 N. Royal St., Alexandria, VA 22314