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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

  • 20171111

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of Two AMRAP 30 Minutes 3 Rounds 9 Cleans 6 Front Squats 3 S20H -Then- 2 Rounds 15 TTB 12 Pull Ups -Then- 2000 M RowRx = 155/105 Scaled = 135/95 Scale: TTB = Knee to Elbow = V-Ups Pull Ups = Banded […]

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  • Competition Club

    By Adam Murphy

    CrossFit Old Town – Competition Club Warm Up: 250 M Row Deep Lunges Boot Strappers Push Ups Inch Worm 3 Rounds 10 Minutes Foam Rolling OLY Strength (3-3-3-3-3-3) Front Squat 6 x 3 3 Seconds decent 2 Seconds settle Rise fast @ 65%-70%Set every 2:30 OLY Technique (1-1-1-1-1) 1 Full Clean 2 Hang Below the […]

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (3 Rounds for reps) 3rds 90s AMRAP 10 TNG DL @50% max lat burpees in remainder -rest 2mins between rds Metcon (3 Rounds for time) 3rds 20 wall balls 200m run rest 2mins between

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit Overhead Squat Build to Heavy Double Snatch Build Heavy 1.1 must Reset

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) 6rds 20/18 Cal Row 10 HSPU 10 Pull UpRx Full Rom HSPU COB R+ Deficit HSPU CTB

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Halting Clean 3 sets 3 Halting Cleans @ 73% Metcon (Time) 2rds 20 Wall Ball 20 Box Jump 20 Hang Squat Clean 20 Wall Ball 20 Box Jump135/95

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit Back Squat 12mins build to a 5rm Metcon (AMRAP – Reps) AMRAP @80% Metcon (Time) 30 kb Swing 60 du 20-kb swing 40- du 10-kb Swing 20- du

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  • 20171104

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) Teams of Two 1600 M Row – Cash In 12 Rounds 9 Cleans 6 Front Squats 3 Lunges (6 total) Rx = 135/95 9 Rounds 12 Weighted Box Step Ups 15 Box Jumps Rx = 53/35 (KB or DB) 6 Rounds 6 C2B 9 Pull Ups 24 Double […]

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  • First Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit First Friday (No Measure) Pick Your Own Hero/Girl/Benchmark

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit Back Rack Lunge 3 sets 8 reps each leg Deadlift 77%x3 (must reset), 77%x3 (must reset) 72%xAMRAP tng Add 10#

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