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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

  • Novotny 05312013

    By jerry

    “Novotny” Teams of Two: 120 Double Unders 60 C2B pullup (Partner Two Must hang from the bar for reps to count) 60 HSPU (Partner Two must hold the HS position for reps to count) 60 Toe-2-Bar (Partner Two Must hang from the bar for reps to count) 60 Shoulder to Over Head (95w, 135m) (Partner […]

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  • 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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805 N. Royal St., Alexandria, VA 22314