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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

  • Monday 09092013

    By Adam Murphy

      Sport WOD WOD A. Power snatch: 5-75% 3-80% 1-85% then 5-80% 3-85% 1-90% then WOD B. 5 rounds for time: 5 Dead Lift 10 bar over burpee (185w, 275m) Fitness WOD 5min Running Clock 200m Run AMRAP 5-Burpees 10-Box Jump 5min Running Clock 200m Run AMRAP 5-KB Swing 10-KBHP 5min Running Clock 200m Run […]

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  • Saturday 09072013

    By Adam Murphy

        Sport WOD WOD A: Front Squat 5-80% 3-85% 1-90% 5-85% 3-90% 1-95% then WOD B: Every 90s 1 Clean and Jerk 10 Sets (Start at 70%) Fitness WOD 1 Mile Loop 5rds: 20 KB Swing 20 Goblet Squats 1 Mile Loop Post your scores to the Whiteboard.

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  • Friday 09062013

    By Adam Murphy

    First Friday Pick Your Own Hero/Girl/Benchmark WOD Can’t Decide? “Rahoi” Complete as many rounds as possible in 12 minutes of: 12 Box Jumps (24″ box) 6 Thruster (95 lbs) 6 Bar-facing burpees Post your scores to the Whiteboard.    

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  • Thursday 09052013

    By Adam Murphy

      Workout of the Day WOD A: 7min AMRAP 14 Pull Ups 7 Dips -Rest 3mins- then WOD B: 7min AMRAP 14 WallBall 7 Burpee -Rest 3min- then WOD C: 7min AMRAP 14 HR Push Up 7 Box Jump -Rest 3mins-

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  • September 09042013

    By Adam Murphy

      Sport WOD WOD A: BS x 3 every 3mins x 4 sets Record Average LOAD, so all 4 sets should be working sets compare to: http://crossfitoldtown.com/wednesday-07242013 then WOD B: EMOM x10 Full Snatch (Start at 70% and Build Heavy) Fitness WOD 30min AMRAP 800m Run 20 DB Thrusters 10 Loupees 20 OH Lunges

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  • Tuesday 09032013

    By Adam Murphy

      Workout of the Day Wod A 10:00 running clock: 600m run (cash in only) then amrap 7(5) ctb pull-up 7(5) hspu 30 DU Rest 5mins then Wod B 10:00 running clock: 600m run (cash in only) then amrap 7 t2b 7 KB Swing 7 burpee

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  • HotShots 19

    By Adam Murphy

      Workout of the Day “Hotshots 19” Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters

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  • Friday 08302013

    By Adam Murphy

      Workout of the Day Five rounds for time of: 10 Burpees Over the Barbell 15 Push Press (115/83 lbs)

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  • Thursday 08292013

    By Adam Murphy

      Workout of the Day Teams of Two 30 min AMRAP (You go, partner goes) 10 C2B Pull ups 15 Wall Ball 15 Box Jump

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  • Wednesday 08282913

    By Adam Murphy

      Sport WOD WOD A: BS x 5 every 3mins x 4 sets Record Average LOAD, so all 4 sets should be working sets Compare to July 31 then WOD B: EMOM x10 Full Clean (Start at 70% and Build Heavy) Fitness WOD 5 round: 400 run 30 goblet 20 KB

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805 N. Royal St., Alexandria, VA 22314