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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 Strength

    By jerry

    TUESDAY STRENGTH:  18 Min to work heavy singles in the power clean. Don’t make this a life or death effort to hit a PR if you are struggling with technique. Instead work positions or train the full lift in the 80% range. CODITIONING: Mashup Tabata D2 20sec deadlifts, 10sec rest, 20sec burpees, 10sec rest x […]

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  • Join TEAM CrossFit Oldtown for FGB 6 on Septemper 17th! MONDAY WODs WOD 1 Gymnastic Strength: 1-3 Challenging HSPU every minute x 10 min Attempt to stay at a challenging level (or make it tougher) the whole time. I’d rather you move from 3reps to 1 rep in the wod and stay at a challenging level then […]

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  • JOIN TEAM CrossFit Oldtown Today! Saturday “Fight Gone Bad” Three rounds of: Wall-ball, 14w to 9ft and 20m, 10ft (Reps) Sumo deadlift high-pull, 55w,75m (Reps) Box Jump, 20″ box (Reps) Push-press, 55w,75m (Reps) Row (Calories) In this workout you move from each of five stations after one minute. The clock does not reset or stop between […]

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  • FRIDAY WODs:

    By jerry

    FRIDAY WODs: Strength: 18 Minutes to work up to a heavy single in the overhead squat  Conditioning: 2010 Northwest Regional Event 1 10 minute time-limit Three rounds for time of: 10 Overhead squat (95w, 135m) 50 Double-unders            

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  • 110721 Thursday: Partner WOD, You Go, Partner Goes 100 Pullup (Only one person working at a time) 200m Relay x 2 (you go, then partner goes – TWICE EACH) 120 Wallball 200m Relay x 2 140 KB High Pull 200m Relay x 2 160 Box Jump 200m Relay x 2

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  • Wednesday: "48"

    By jerry

    Wednesday WOD: “48″ 12 Lateral Loupees, 12 Push Press, 12 toes-2-bar: 4 rounds Suggested load: HTFU 80w, 115m, Infidel 65w, 95m, Bulldog 50w, 75M

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  • TUESDAY Skill and Strength WOD 1. 8 rounds: Every 80 seconds perform 2 cycles of the barbell complex “clean segment and shrug” + “hang clean”. Suggested load is 70%-79% of 1 RM in the Clean. Here we are working on the positions of the clean and pausing at key points; 1. One inch off the ground. 2. At the […]

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  • Monday: 7 Round “Bulger” or 30 Min AMRAP (Cut-off) 200m Run, 7 C-2-B Pullups, 7 Front Sq (95w, 135m), 7 Hand Stand Pushup Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3rd, 2009 while on patrol in […]

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  • REMINDER: YOGA is Moved to 6:30 PM on Sunday for the remainder of July! SATURDAY  TWO ROUNDS: 400m run, 30 KB Swing, 30 pullups, 400m run, 30 Box jump, 30 Depth Pushups

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  • Friday Strength Day Absolute: 18 Minutes to work up to a heavy single in the front squat Repetition: “Death by Thruster” Against a 1 minute running clock execute 1 x Thruster on the first minute, 2 x Thruster on the second minute, 3 x Thruster on the third minute… continuing until the workload can no […]

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805 N. Royal St., Alexandria, VA 22314