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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

  • Monday 02242013

    By jerry

    Sport WOD A. EMOM x 7 sets 3 Squat Snatch Remaining time AMRAP DU WOD B. EMOM x 7 sets 6 Fast and Perfect Touch-n-Go Deadlift Remaining time AMRAP Burpees Fitness: WOD A. EMOM x7 sets 7 DB Thrusters AMRAP Jumping Slamball WOD B. EMOM x7 Sets 7 KB Swing AMRAP Burpee

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  • Saturday Partner WOD: 5 rounds 20 Power cleans 20 Front Squat 20 Partner Pushup with a clap

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  • Friday 02222013

    By jerry

    Sport: 75 Double Unders 20 Chest-2-Bar Pull Ups 15 Shoulder-2-Overhead (155/115) 40 Lat Burpees 15 Shoulder-2-Overhead (155/115) 20 Chest-2-Bar Pull Ups 75 Double Unders Fitness: 3 Rounds 25 Box Jump 25 GHD Situps 25 KB Swing 25 DB Push Press

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  • Sport: WOD A- Every 2min x7 sets Perform 1 Squat Snatch Start @80% aim for a PR on RD 7! WOD B- Isabel  (compare) 30 Snatches (135/95) Fitness: 20min AMRAP 300m Row 20 Slam Balls 10 Loupees

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  • Sport 750(600w)Row 5 Rds- 25-Wall Ball 5(4w)-Muscle Up 750(600w) Row Fitness: 5 Rounds 25 DB Thrusters 10 Pull Ups 25 KB Swing

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  • Tuesday 02192013

    By jerry

    30 minutes running  Clock WOD A: 15min Establish a 1 rm in the Jerk (Push or Split) WOD B: 15min 5 rep max in the Front Squat.   [NOTE] You can take longer than 15min on the Jerk but if you do it eats into their Front Squat time. 

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  • Monday 02182013

    By jerry

    Sport: 6min 5 hang sqcl (125w, 185m) 5 HSPU -3 min rest- 6 min 10 DL (125w, 185m) 10 t2b -3 min rest- 6min 10 ring Dip 30 DU   Fitness: 6min 10 goblet sq 10 swings -3 min rest- 6min 20 jumping lunge 10 sit-ups -3 min rest- 6min 15 push-ups 15 slamball

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  • Friday 02152013

    By jerry

    WOD A: EMOM x8 Perform XX HSPU (Lowest number of reps in any round is your score) Compare to: http://www.crossfitoldtown.com/wednesday-02062013/ WOD B: 500m Row 30 Wall Balls 100 Double Unders 30 Wall Balls 500m Row

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