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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

  • Tuesday 11132012

    By jerry

    5 Rounds: 2 Minute running Clock 200m Sprint Max Front Squats in remaining time 2 Minute Rest Between Rounds Weights: Men=205-185-165-135-115 Women=145-125-105-85-65

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  • Monday 11122012

    By jerry

    11/11/12 signifies this year’s Veteran’s Day, the day set aside by Congress to “celebrate the service of our Nation’s veterans”, the 22 double unders and 7 Handstand Pushups represent the 22.7 million living veterans we aim to serve. 15minute AMRAP 11 Ground to Overhead (95/65) 11 Burpees 12 Wallball 22 Double Unders 7 Hand Stand […]

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  • WOD: 30 Wall Ball 30 Slam Ball 200m Run 25 Wall Balls 25 Slam Balls 400m Run 20 Wall Balls 20 Slam Balls 800m Run 15 Wall Balls 15 Slam Balls 400m Run 10 Wall Balls 10 Wall Balls 200m RUn    

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  •   These Shorts will be pre-order and cost $45, the color options are Red or Black and the sizes are even numbered 28-30-32-34-36-38 Men’s. Don’t Miss out! Please reply in the comments with your size, color, and quantity or send a message to Adam Murphy on Facebook or send an email to ajmurphy84@gmail.com.  Pre-orders will be taken up to 11/18/2012

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  • Friday 11092012

    By jerry

    Wod 1: 15min Jerk x1  WOD 2: 10 min AMRAP Burpees EMOM Perform 7 T2B

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  • Sport: WOD A. 1 PAUSE Squat Clean EMOM x 8 start at 75%  WOD B. 9-6-3 Squat clean (135w, 205m) Muscle-up(Sub 2:1 Dips) Fitness: 5 rounds: 20 Jumping Lunge 15 KB High pull 10 Loupees

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  • “Gun and Flight Simulator” (15 min cut-off) compare to: http://www.crossfitoldtown.com/friday-wods/ 5 Unbroken Pullups, 10 Unbroken Double unders 10 Unbroken Pullups, 20 Unbroken Double unders 15 Unbroken Pullups, 30 Unbroken Double unders 20 Unbroken Pullups, 40 Unbroken Double unders 15 Unbroken Pullups, 30 Unbroken Double unders 10 Unbroken Pullups, 20 Unbroken Double unders 5 Unbroken Pullups, […]

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  • Tuesday 11062012

    By jerry

    WOD A: Every 2:30 min 2 Back Squat with Chains 5 Sets, start at 75% and add weight to find your max! compare to: http://www.crossfitoldtown.com/tuesday-09252012/   WOD B: Lactate Threshold test 250m Row 15 KB Swing (70,53) 25 Burpees 15 KB Swings  250m Row Compare to: http://www.crossfitoldtown.com/tuesday-03202012/

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  • Monday 11052012

    By jerry

    Sport: WOD A. {10min cut-off} 9 snatch (105w, 165m, scale to 90%1rm) 12 snatch (85w, 135m, scale to 75%1rm) 15 snatch (65w, 95m, scale to 60%1rm) WODB. 5 rounds(10min cutoff) 10 Toes-2-Bar 6 HSPU “Fitness” 50-40-30-20-10 DB Push press KB swing Situp

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  • First Friday: Choose your own Hero/Girl/Benchmark Wod!!  Get your name on the Whiteboard List of Wods    Can’t decide?………… Fran- 21-15-9 Thrusters & Pull ups

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