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

  • 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
  • Tuesday 05282013

    By jerry

    WOD A 3 rounds: 400m run 15 T2B 15 Burpee REST 3min WOD B 3 rounds: 50 Double Unders 30 ABMAT Situp 20 Wall Ball

    CONTINUE READING
  • "Murph" 05252013

    By jerry

    Workout of the Day “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Scaled “Smurph” 800m Run 50 Pull Ups 100 Push […]

    CONTINUE READING
  • Friday 05242013

    By jerry

    MWOD-Front Squat Front Squat Find your 1 rep max. 15 mins Establish a 1rm Sport-Squat Snatch Squat Snatch Find your 1 rep max. 15mins Establish 1rm Squat Snatch Memorial Day Murph on 5/25/2013! Support RWB Wod for Warriors and purchase a t-shirt! http://www.eventbrite.com/event/6543984233#

    CONTINUE READING
  • WOD A EVERY 1:30 x 10 total (5 each) A1. Strict shoulder press x 1,1,1,1,1 build to a MAX A2. Weighted pullup x 1,1,1,1,1 build to a MAX WOD B 800m run 50 Thruster (45m, 35w) 30 Burpees (to a plate)

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