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  • Opening Hours

    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

  • Sport- WOD A: EMOM x10 3 High Hang Squat Cleans (Know the position, work speed!) WOD B: 14 Rep Max Hang Power Clean Max 3 Attempts Fitness- Cupids Revenge Teams of Two 30min AMRAP (Partition as Needed) 500m Row 50 Slamballs 50 KB Swing ***One Partner must be holding a plate (45m,25w)  at all times, […]

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  • WoD: 10 Min AMRAP  30 Plate Burpees (Extend Hips at top of Plate, head behind plate on the ground) 30 Thrusters (95/65) 30 Chest-2-Bar Pull Ups Score is Total Reps!! 

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  • Tuesday 02122013

    By jerry

    WOD A: Front Squat x1 14min to find max. Sugessted loading (base % on +5# to +10# over PR) 1. 50%, 2. 65%, 3. 75%, 4. 85%, 5. 93%, 6. 100%(New PR!) Sport WOD B: 10 Muscle Up Cash in 3 Rounds: 10 UnBroken Toes-2-Bar 30 UnBroken Double Unders 10 Muscle Up Cash Out Fitness: […]

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  • Monday 02112013

    By jerry

    Sport: Wod A-10 Min Time Cap 3 Rounds 10 Power Snatches (135,95) 15 Box Jump Wod B-10 Min Time Cap 3 Rounds 10 Shoulder-To-Overhead 15 KB Swing (70,53) Fitness: 20min AMRAP 10 HR Push Ups 15 Lunge 20 Air Squats

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  •   Partner WOD 5 Rounds 10 Heavy Power Clean 20 Wall Balls 30 Burpee

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  • 02082013

    By jerry

    SPORT: 10 Muscle Ups (Sub 2:1 Pull Ups) 100 Double Unders 2 Shoulder-to-Overhead (135m, 95w) 8 MU 80 DU 4 S2OH 6 MU 60 DU 6 S2OH 4 MU 40 DU 8 S2OH 2 MU 20 DU 10 S2OH FITNESS: 20min AMRAP 10 Pull Ups 15 Box Jumps 20 DB push Press

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  • Sport: WOD A- EMOM x10 3 Squat Snatch (Light and Fast! No Misses!!) WOD B- AMRAP TNG Power Snatch @70% 1rm 3 sets 2min rest between Fitness: 30 Min AMRAP 400m Run 15 HR push ups 20 DB Thrusters 25 ABMAT Situps

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  • WoD A: EMOM x7 AMRAP HSPU Score is lowest score on any round. WoD B: 1min Max Calories Row 1min Max KB Swing (70,53) 1min Max Burpees Rest 4min -3 Sets-  

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  • Tuesday 02052013

    By jerry

    A. “Sport” In 14 minutes attempt to beat your Back squat (with chains) x 1 PR from 2-weeks ago http://www.crossfitoldtown.com/tuesday-01222013/ “Fitness” In 14 minutes attempt to beat your BSx5 with no chains PR WOD B. For time (12 min cap) 30 Front Squat (85, 115) 10 CTB pullups 20 Front Squat, 20 Chest-To-Bar  10 Front […]

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  • Monday 02042013

    By jerry

    “Sport” Running clock WOD A. 3 rounds 10 power clean (105w, 155m) 15 box jump (24, 30) At 10 min mark WOD B. 3 rounds 10 shoulder to OH (95, 135) 15 t2b At 20 min mark WOD C. 3 rounds 10 burpees 50 DU “Fitness” WOD A 3 Rds 15 KB Swing 25 Air […]

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