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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

  • Name: Kevin Hare Nickname: The Yellow Dart! Hometown: Atlanta, GA When Did you Begin Training at CFOT? June 2010 What goals have you slayed so far? Slayed: 500+ deadlift, 300+ bench What are your Training Goals for 2011? Goals: Body weight OHS x 10, 400+ Back Squat, Sub 3:30 Fran, 100+ Double Unders, Body weight […]

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  • Name: Hazen Marshall Nickname: “T-Bone” Hometown: Hennessey, Oklahoma When Did you Begin Training at CFOT? January 2009 What goals have you slayed so far? Dropped 50 lbs and 8 inches off waist.  Cut $2k/year from life insurance premium. Clean & jerk body weight.  23 pullups.  8:09 Fran. What are your Training Goals for 2011? deadlift […]

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  • Name: Harold Doran Nickname: CFOT’s Most Notorious Gangster Hometown: Torrance, CA When Did you Begin Training at CFOT? Summer 2008 What goals have you slayed so far? OHS used to be my white whale. But, I worked them incessantly after the regionals in May 2009 and finally improved. What are your Training Goals for 2011? My current goal […]

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  • Let us know more about you! It is inspiring to share your story!! CrossFit Oldtown Athlete Profile Form Harold D Hazen M. Kevin H. MarkyD Jeremy M. Koz Ben S. Maggie K. Jason B. Tom A. Kate M. Chris W. Joe H. Elise and Mike Mike Hart

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  • 101126 Friday: One WOD only at 12:30 “Fran” 21, 15, 9 Barbell thruster (65w, 95m) and Pullups

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  • The push press is such a great test of hip function and leg/core/shoulder strength! How much weight can you jump over your head?! wod1) Push Press x 1 (15minutes) -Rest 2 minutes- wod2) 15 min amrap: 200 run, 20 pushup, 20 ghd situp (sub 30 regular if no ghd available)

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  • 101123 Tuesday 1.) (WOD #2 Mid-Atlantic Hopper) Back Squat AMRAP in 3 minutes: Infantry:75W,135M – Bulldog: 95W,165M – Infidel: 115W,195m – RXed: 135W, 225M 2.) (WOD #3 Mid-Atlantic Hopper) For Time: 500m row, 44 double-unders “Alternate WOD” : 300m Row, 25 Lunge, 20 Slamball, 15 box jump (3, 4, or 5 rounds)

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  • 101122 Monday “The Nudge” 2Muscle-Up, 2Thruster, 2Snatch, 3MU, 3Thr, 3SN, 4, 4, 4, 5, 5, 5, 6, 6, 6, 5, 5, 5, 4, 4, 4, 3, 3, 3, 2, 2, 2. HTFU: 85W, 135M – Infidel: 75W, 115M – Bulldog:65W, 95M Subs: (Sub 2 Ring Dip +2 Pullup for 1 MU) (Sub 3 Wallball for 1 […]

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  • 101120 Saturday: “Capture the Title Belt” The summer of my soon to be sophomore year I attended a week long wrestling camp at Boston University. At the end of each day a handful of guys would stick around to shoot takedowns. The ‘winner’ stayed in the middle to wrestle again as fresh guys kept challenging […]

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  • 101119 Friday WOD1.) Front SQ x 3 (20 minutes) WOD2.) Bottom to bottom Tabata Squats then 1 mile run. Bottom to bottom means you must rest in the bottom squat position for your 10 Seconds “rest”.  Everyone will hit the squats in a circle while facing each other; “the circle of pain”

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