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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

  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Back Squat (5×4) Set Every 3mins 4-72 4-77 4-82 4-82+ 4-82+ B: Metcon (Time) 50 cal row 40 ttb 30 HSPU 20 Burpee box jump 30/24 1-400m run

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 600m run 3rds 10 Lat Burpees 5 Squat Cleans (135/95) 10 Pull Ups 800m Run 2Rds 10 Lat Burpees 5 Squat Cleans (135/95) 10 Pull Ups 1000m Run 10 Lat Burpees 5 Squat Cleans (135/95) 10 Pull Ups

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Push Press + Split Jerk (1RM) Build heavy in 12 Mins12mins B: Metcon (Time) 3rds 75 du 20 push press 95/65 7 MU

    CONTINUE READING
  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Front Squat (5 x 4) Set Every 3mins 60-68-73-73-73 B: Power Clean (PC x3) Set Every 3mins x 5 4@ 60% 4@ 65% 3@ 70% 3@ 70 3@ 70%

    CONTINUE READING
  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of Two 10rds Each 8 Plate Burpees Short Shuttle Run 8 TTB Short Shuttle Run

    CONTINUE READING
  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Power Snatch (PS X3) Set Every 3mins 4-4-3-3-3 58-63-68-68-68% B: Metcon (4 Rounds for time) Every 4mins x4 350m Row 35 Double Unders 10 HSPU

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Back Squat (5×4) Set every 3mins 70-75-80-85-85 B: Metcon (Time) 3rds 400m Run 30 Wall Ball 10 Box Jump (30/24)

    CONTINUE READING
  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 20 cal rows relay x10 (5each) 100 pull ups 50 Burpee box jumps 200 wall ball 50 burpee box jump 100 pull ups 1 mile loop

    CONTINUE READING
  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Split Jerk (Build to a heavy single) Set every 2:30 5-65% 3-75% 2-85% 1-95% 1-95%+ 1-95%+ B: Metcon (Time) 3rds 400m Run 10 S2OH (165/110)

    CONTINUE READING
  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Front Squat (5×4) Set Every 3mins 60-68-73-73-73 B: Metcon (Weight) P. Snatch- 1 Floor, 1 Knee Every 3mins x5 complex x4 (set 1) x3 (2-5) 58-63-68-68-68

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