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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. 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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  • “Sport” WOD A. 15 min 3 Rep Max Hang snatch (power or squat) WOD B. Take 85% of your 3rm  3 Sets Max Touch and Go (From the Floor 2min Rest between Sets “Fitness” Paleo Challenge WOD RETEST 2 min AMRAP each: Pullups rest 1 min HR Pushups rest 1 min Air squats rest 1 […]

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  • “All Trick no Treat” Roll two Dice after each 400m Run (5 rounds) and perform the two exercises the dice reveal. 1 = 15 Toes-to-bar 2 = 15 Thruster (65w,95m or sub DB’s) 3 = 20 KB High Pull(53W-70M) 4= 20 Burpee 5 = 25 Wallball 6 = 25 GHD Situp For example, you come […]

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  • Tuesday 10302012

    By jerry

    Sport:  10min ladder up 1 Powerclean (135w/225m) 1 Muscle Up (sub 2:1 dip) WOD B. weighted pullup x1 Fitness:  10 min amrap 10 Box Jump 10 KB swing 10 Pushup. WOD B. weighted pullup x 1

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  • 30 Back Squats 185m,125w 1 Mile Run 30 Plate Burpees 

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  • Friday 10262012

    By jerry

    http://well.blogs.nytimes.com/2012/10/25/why-women-cant-do-pull-ups/ “Onion Skin” 5 rounds for max reps: Pull Ups Shoulder Press (30 minute time limit) Once you come off the pullup bar your set is done, record your reps. In the press once the bar goes below your shoulders your set is done, record your reps. If you are gaming this you can spread out […]

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