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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

  • COMPETITION CLUB

    By Adam Murphy

    CrossFit Old Town – Competition Club Warm Up: Coach Led 10:00 -Then- EMOM 6 Minutes 3 Box Jump * We will warm up to just under the most difficult and begin. View Public Whiteboard OLY Technique (1-1-1-1-1) 8:00 2 Pressing Snatch Balance 2 Drop Snatch 2 Snatch Balance– Treat as a warm up, keep the […]

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 10rds prowler jog down 10 push up 5 pull ups

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat Build to a heavy set of 2 Metcon (AMRAP – Reps) Rep out of 80% Hang Power Snatch (Build to a heavy set of 3)

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 60 calorie row cash in 7rds 8 HSPU 9 TTB 10 Burpee 60 cal Row Cash out

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard TNG Cleans x3 Every 90s x7 3TNG cleans Start @70% record average Metcon (Time) 4rds 50 Double Unders 25 Wall Ball 15 Box Jumps

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  • CrossFit Old Town – CrossFit View Public Whiteboard Hortman (AMRAP – Rounds and Reps) 45-Minute AMRAP of: 800m Run 80 Squats 8 Muscle-upsIn honor of U.S. Army Captain John D. Hortman, 30, of Inman, SC, died on August 8, 2011To learn more about Hortman click here

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  • 20170902

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of Two 75 Wall Ball Shots 42-30-18 Push Press Pull Ups Lateral Burpees Toes to Bar 75 Wall Ball Shots* Rx = 115lbs/75lbs Push Press/ Pull Ups * R+ = 135lbs/95lbs Push Press/ C2B PU * Partition between both partners as required. * 40 […]

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  • Competition Club

    By Adam Murphy

    CrossFit Old Town – Competition Club Warm Up: Coach Led * Dont put your lifters on till after the warm up. * Have your speed rope ready. * GOAL * 12 Minute Warm Up/ 5 Minute transition between WOD’s View Public Whiteboard OLY Technique 12 Minutes 3 Pressing Snatch Balance 2 Drop Snatch 1 Snatch […]

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  • First Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard First Friday (No Measure) Pick Your Own Hero/Girl/Benchmark Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 12min build to 3rm juggernaut 3’s accumilation (Weight) 75% x 7 sets x 3reps Metcon (AMRAP – Reps) Reps @80%

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