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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

  • Friday 13.3

    By jerry

    13.3 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20 lbs to 10′ target) 90 Double-unders 30 Muscle-ups WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 12 minutes of: 150 […]

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  • CrossFit Open participants: Today is a rest day!  Hydrate, mobilize, and visualize success. If you feel the need, come in and go through a warm-up then strategize with your coach and teammates. Friday is going to be awesome, you’ll need that rest to be at full potential! Non-Crossfit Open participants: We’re treating this as a […]

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  • WOD: 4 Intervals 250m Row 200m Run 15 OH Walking Lunge 10 Jumping Slamballs Rest: 3mins between intervals  

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  • Tuesday 03192013

    By jerry

    Sport: WOD A- 7 min AMRAP 7 Chest 2 Bar Pull Ups 35 Double Unders -4 min Rest- 7 min AMRAP 10 Burpees 10 Toe 2 Bar Fitness: 20min AMRAP 10 Pull Up 15 Burpee 20 ABMAT Situp

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  • Monday 03182013

    By jerry

    WOD A: Front Squat x5 Compare to http://www.crossfitoldtown.com/tuesday-02192013/ WOD B: 8min AMRAP 15 Squat Cleans (115,165) 10 Muscle Ups ***Sub is Dips for Muscle Ups***

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  • Partner WOD 2,000m Row (Must rotate after 500m) 200 Wall Balls 200 HR Push Ups

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  • Friday 13.2

    By jerry

    WOD: WORKOUT 13.2 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to overhead, 5 reps 115 pound Deadlift, 10 reps 15 Box jumps, 24″ box WOMEN – includes Masters Women up to 54 years old Complete as many rounds and […]

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  • CrossFit Open participants: Today is a rest day!  Hydrate, mobilize, and visualize success. If you feel the need, come in and go through a warm-up then strategize with your coach and teammates. Friday is going to be awesome, you’ll need that rest to be at full potential! Non-Crossfit Open participants: We’re treating this as a […]

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  • 4 Intervals: 12 KB Swing (70/53) 9 Burpee Box Jump 300m Row 3min Rest between ***KB should be unbroken***

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  • Tuesday 03122013

    By jerry

    Wod A: 20mins  Establish 5RM Back Squat Compare to: http://www.crossfitoldtown.com/tuesday-02262013/ Sugessted loading (base % on +5# over PR) 1. 50%x5, 2. 65%x5, 3. 75%x5, 4. 85%x3, 5. 93%x3, 6. 100%x 5 (New PR!) Wod B: 8min AMRAP 7 Chest-2-Bar 14 Wall Balls  

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