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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

  • Contact

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Workouts'S ARCHIVE

  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of 3 10rds Relays 12/10 cal 7 lat burpee 5 cleans (205/125)

    CONTINUE READING
  • Friday 0800 & 0900

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Every 4min run 400m 10 rds 15 wall ball 10 pull UPS

    CONTINUE READING
  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 5rds 800m run 30 Anchored Sit Ups 15 Box Jumpr+ 30/24 rx 30 reps @24/20

    CONTINUE READING
  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Deadlift (emom x10) odd-5tng dl Even-xx pull up tuesday metcon Metcon (AMRAP – Rounds and Reps) teams of two 15:00 AMRAP 2,000m row 60 ttb 60 HSPU

    CONTINUE READING
  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 82.5% x4, then +, + Metcon (Time) 100 du 3 Rds 10 plate burpee 20 oh lunge 100 du 3rds 10 plate burpee 20 oh lunge

    CONTINUE READING
  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of two 3rds 40 Lat Burpees (must switch every 5) 40 front squats 40 s2oh 800m relay (4x200m) rd 1165/115 rd 2 135/95 rd 3 115/75

    CONTINUE READING
  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 4 MU 8 HSPU 12 cal row

    CONTINUE READING
  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 82% plus 5# X 6,6 pause sq 70% plus 5# X 5 Clean Progression every :90x7sets clean x 3 (start around 75-80%, record average load. All working sets, no misses)

    CONTINUE READING
  • WEDNESDAY

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 10 rds 200m Run 12 Push Ups 7 TTB 12 Box Jumps

    CONTINUE READING
  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard High-Hang Snatch (15 mins to build up 3rm) Metcon (5 Rounds for time) Every 3mins x5 20 Wall Ball 15 Hang Power Cleans (95/65)

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