FREE TRIAL CLASS
  • 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

  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

Workouts'S ARCHIVE

  • Monday 06102013

    By jerry

    Sport A: Back Squat x7    Sport B: Open WOD 11.1 10min AMRAP 30 Double Unders 15 Power Snatches (75m,55w) Fitness WOD: 30min AMRAP 1000m Run 20 Box Jump 20 KB Swing 20 Goblet Squat

    CONTINUE READING
  • First Friday

    By jerry

      First Friday Pick any Hero/Girl/Named/Benchmark Wod Can’t Decide? “Jackie” For time: 1000 meter row 50 Thrusters (45 lbs) 30 Pull-ups  

    CONTINUE READING
  • Workout of the Day Every 1:30 x 10rounds (thats 5 each) ODD 3 UB Strict press EVEN 3 UB Weighted pullups Alll sets should be working sets, record average load in both. Compare and beat score from April 19th: http://www.crossfitoldtown.com/friday-04192013/

    CONTINUE READING
  • Sport WOD WOD A: 1 snatch DeadLift to knees 1 pause snatch at knees build to a heavy single then WOD B DL 1-1-1-1-1 at 90% of 1 Rm Fitness WOD 12min AMRAP 20 Box Jump 20 ABMAT sit up 20 KB High Pull

    CONTINUE READING
  • Tuesday 06042013

    By jerry

    Workout of the Day 3 rounds: 400m run 10 strict pull-ups (add weight if easy) 10 HSPU (add extended ROM if easy) -Rest 3mins- then 3 rounds: 10 Burpees 50 Double Unders  

    CONTINUE READING
  • Monday 06032013

    By jerry

    Sport WOD WOD A: OHS x3 15mins then WOD B: 1:00 running clock 5 TnG Cleans max MU remaining time (sub dips or HRPU) 1:00 rest x 5 Fitness WOD 20min AMRAP 1000m Run 40 OH Lunges (45,25) 40 KB Swing (53,35) 40 HR Push Ups

    CONTINUE READING
  • 06012013

    By jerry

      Sport WOD WOD A: Back Squat x9 compare to: http://www.crossfitoldtown.com/wednesday-04172013/ then WOD B: 1 Heavy Squat Snatch Every :40s x15 Use AVG from: http://www.crossfitoldtown.com/wednesday-05152013/ -or- http://www.crossfitoldtown.com/wednesday-05012013/ Weren’t here either day? Use 80-85% 1rm Fitness WOD 3 rounds: 800m run 30 Lunge 30 Box Jump 30 Air Squats

    CONTINUE READING
  • 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 […]

    CONTINUE READING
  • 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!

    CONTINUE READING
  •   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

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