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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

  • Workout of the Day 3 person partner WOD: 20 min AMRAP P1: 250m row P2: plate burpees P3: Kb swing Cannot start burpees or swings until person at erg hits ‘menu back’, starts rowing and yells GO!

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  •   SWOD-A 30 Clean & Jerk (10 min cap, record load and time, compare to: http://www.crossfitoldtown.com/thursday-02282013/) FWOD-A 12Min AMRAP 20 DB Thrusters 20 HR Push Ups 20 Box Jumps MWOD Dead Lift 3-3-3-3 at 85% of 1RM

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  • Tuesday 05282013

    By jerry

    WOD A 3 rounds: 400m run 15 T2B 15 Burpee REST 3min WOD B 3 rounds: 50 Double Unders 30 ABMAT Situp 20 Wall Ball

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  • "Murph" 05252013

    By jerry

    Workout of the Day “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Scaled “Smurph” 800m Run 50 Pull Ups 100 Push […]

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  • Friday 05242013

    By jerry

    MWOD-Front Squat Front Squat Find your 1 rep max. 15 mins Establish a 1rm Sport-Squat Snatch Squat Snatch Find your 1 rep max. 15mins Establish 1rm Squat Snatch Memorial Day Murph on 5/25/2013! Support RWB Wod for Warriors and purchase a t-shirt! http://www.eventbrite.com/event/6543984233#

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  • WOD A EVERY 1:30 x 10 total (5 each) A1. Strict shoulder press x 1,1,1,1,1 build to a MAX A2. Weighted pullup x 1,1,1,1,1 build to a MAX WOD B 800m run 50 Thruster (45m, 35w) 30 Burpees (to a plate)

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  • We will be deadlifting every WEDNESDAY for the next 6 weeks: Sport WOD One heavy squat clean every :30 x 12 use average load from: http://www.crossfitoldtown.com/wednesday-05082013/ miss that day? use average load from: http://www.crossfitoldtown.com/wednesday-04242013/ miss that day? use average load from: http://www.crossfitoldtown.com/wednesday-04102013/ Fitness WOD 10min AMRAP 20 Slamball 15 KB Swing 20 Box Jumps Deadlift […]

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  • Tuesday 05212013

    By jerry

    The Mendelsohn 50/50 1,000m row 50 Toe-2-Bar (6min Cap) 150 Double Under (5min Cap) 50 HSPU (6min Cap) 1 mile run Compare to: 

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  • Monday 05202013

    By jerry

    Workout of the Day Sport WOD A: 1:15 x 10 rounds (thats 5 sets each) odd minutes Touch-and-Go UnBroken Hang Squat Snatch x 5 (use wod speed, tough but perfect) Even minutes: Ring Push-ups x ?? Something tough but repeatable for all sets, score least reps in any interval). then Sport WOD B: EVERY 1:15 […]

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  • Sport WOD A Clean & Jerk Find your 1 rep max. Two People per Bar 15 mins Squat Clean if able to Sport WOD B Two People Per Bar 1min AMRAP @80% of A :30s Transition to Partner Partner Does 1min AMRAP @80% 5 Rounds (1min of work and 2mins of Rest each round) Fitness […]

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