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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

  • Wednesday 06262013

    By Adam Murphy

    Workout of the Day Deadlift Find your 1 rep max. 50% or 1rm x5reps 65% x4reps 75% x3 Reps 85% x 2 Reps 95% x1 Reps 100% New PR *Base 100% off new PR** Input your previous 1 RM max to the Whiteboard before today’s attempt, so that you can track progress! http://crossfitoldtown.com/max-deadlift/ Fitness WOD Teams […]

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  • Tuesday 06252013

    By Adam Murphy

    Workout of the Day 3 rounds of 15 c2b pull-ups 50 Double Under 15 HSPU

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  • Monday 06242013

    By Adam Murphy

    Sport WOD Every 90s x14 (7 Each) Odd- 2 High Hang Squat Snatch Even- 2 Full Squat Snatches Work Heavy Fitness WOD 21min AMRAP 400m Run 30 DB Push Press 30 Lunges 30 KB Swing

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  • Saturday 06222013

    By Adam Murphy

    Sport WOD WOD A: Back Squat x 5 20min to establish 5 RM then WOD B: 1 Hang Squat Clean 1 Squat Clean 20 mins- Work Heavy Fitness WOD 30min AMRAP 1 mile Loop 30 Burpees 30 Dumbbell Thrusters (25/20) 30 ABMAT 800m Run 25 Burpees 25 Dumbbell Thruster 25 ABMAT 600m Run 20 Burpees […]

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  • Friday 06212013

    By Adam Murphy

      Workout of the Day 20 min: 10 Push Press @115/80 10 pullups 10 KB swing @53/35

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  • Thursday 06202013

    By Adam Murphy

      Sport WOD In 5 minutes Run 800 meters Perform as many muscle-ups as possible rest 5 minutes x 3 sets. **Sport Sub=Dips*** Fitness WOD In 5 minutes Run 800 meters and perform as many Wall Balls as possible rest 5 minutes x 3 sets.

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  • Wednesday 06192013

    By Adam Murphy

      Sport WOD 10 min AMRAP Power Snatches @80% of 1RM then Deadlift 3-3-3-3 add 5-10# from 3-weeks ago Fitness WOD Teams of 2 30 min AMRAP 1000m Row (250m Relay) 40 HR Push ups 40 KB High Pull 40 OH Lunge

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  • Tuesday 06182013

    By Adam Murphy

      Workout of the Day WOD A: Max Unbroken Chest-2-Bar pull-ups (don’t deadhang to singles, make them rhythmic and UB) rest 2:00 Max UB HSPU (again, no unatural pauses) 3 Sets then WOD B: 3 rounds: 10 burpee-box jump (20″) 50 Double Unders

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  • Monday 06172013

    By Adam Murphy

      Sport WOD Front Squat Find your 5 rep max. 18 Mins to Establish 5rm then 10 mins Clean & Jerk Ladder Start at 75% of 1rm Men Move up by 10# Women move up by 5# Fitness WOD 25min AMRAP 600m run 25 kb swing 25 goblet squat 25 Abmat

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  • Saturday 06152013

    By Adam Murphy

      Sport WOD WOD A: Overhead Squat Find your 5 rep max. 20mins to establish a 5RM WOD B: 1 Pause Snatch 1 Full Snatch Fitness WOD 30min AMRAP 1000m Run 15 Burpee Box Jumps 30 Lunges 45 ABMAT Situps

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805 N. Royal St., Alexandria, VA 22314