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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 08192013

    By Adam Murphy

      SPORT Wod WOD A 1:00 running clock 5 UB hang Squat clean amrap Muscle Up rest 1:00 x 5 sets then WOD B 1:00 running clock 5 UB S2OH amrap pull-up rest 1:00 x 5 Sets Fitness WOD WOD A 1:00 running clock 9 UB KB Swing amrap HR Push Ups rest 1:00 x […]

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  • Saturday 08172013

    By Adam Murphy

      Sport WOD WOD A: Front Squat 3-75% 2-85% 1-95% 3-85% 2-95% 1-100+% Go For a new PR!!! then WOD B: 21-15-9 Power Snatch (115/85) Thrusters Fitness WOD 21-Burpee Box Jump/ OH Lunge/KB Swing 200m Run 18-Burpee Box Jump/ OH Lunge/KB Swing 200m Run 15-Burpee Box Jump/ OH Lunge/KB Swing 200m Run 12-Burpee Box Jump/ […]

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  • Friday 08162013

    By Adam Murphy

      Workout of the Day In 3:30 sprint 400 meters max reps WALLBALL in remaining time rest 3:30 Repeat with Box Jumps rest Repeat with KB Swing rest Repeat with Burpees

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  • Thursday 08152013

    By Adam Murphy

      Workout of the Day Partner WOD: 2 people partitioning the work Each person must complete a rep before switching 200 (120, scaled) DU, 100(60) HSPU 100(60) T2B 100(60) S2OH (95w, 155m) 100(60) C2B pullup 200(120) DU

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  • Wednesday 08142013

    By Adam Murphy

      Sport WOD WOD A: 15mins 7RM Back Squat Compare to: www.crossfitoldtown.com/back-squat-x-7-open-wod-11-1 then WOD B 2 Heavy Squat Cleans Every :90s x8sets Start at 70% of 1rm Fitness WOD 1 mile Loop 3rds 10 Box Jump 10 KB Swing 10 Goblet Squat 800m Run 3rds 10 Box Jump 10 KB Swing 10 Goblet Squat 1 […]

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  • Tuesday 08132013

    By Adam Murphy

      Workout of the Day WOD A 5:00 amrap 3(2 )MU 5 Burpee then WOD B 5:00 amrap 5 HSPU and 7 t2b then WOD C 5:00 running clock 600 Run amrap pull-up then WOD D 5:00 running clock 600m Row amrap hr push-up

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  • Monday 08122013

    By Adam Murphy

      Sport WOD EMOM x8 3 T-N-G Power Snatch AMRAP Double Unders in Remaining Time then EMOM x8 5 T-N-G Deadlift AMRAP Wall Balls in remaining time Fitness WOD EMOM x8 9 DB Thrusters AMRAP Slamball then EMOM x8 9 KB Swing AMRAP Goblet Squats   Compare to: http://crossfitoldtown.com/monday-07012013/

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  • Saturday 08102013

    By Adam Murphy

      Sport WOD WOD A: Front Squat 5 @70% 3 @80% 1 @90% 5- @75% 3- @85% 1- @95% Take 2:30-3:00 between sets then WOD B: 15 Power Cleans (185/125lb) 30 Lateral Burpees 10 Power Cleans 20 Lateral Burpees 5 Power Cleans 10 Lateral Burpees Fitness WOD 30 mins-how far can you go 400m run […]

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  • Friday 08092013

    By Adam Murphy

      Workout of the Day 5 Toe-2-Bar EMOM x 10 Remaining Time AMRAP Shoulder To Overhead Levels: 1=135/95 2= 115/85 3=95/65

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  • Thursday 08082013

    By Adam Murphy

      Partner WOD 3 Rds- 30min Cap 150 Double Unders 100 Wall Balls 50 Pull Ups ***Partition As Needed** RX= 3 Burpee Penalty for every break in a set (Trip on DU, Wall Ball hits the floor, Fall off Pull Up Bar) Scaled= No Penalty for Breaks

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