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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

  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 7rds 7 burpee box jump overs 7 ttb 7 hspu Running clock Every 4min 400m run

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean Progression w/Positions WK 2 (Every 90s Hang clean Clean 7 sets) Start at 82% Record avg Metcon (Time) 100 DU 15 clean and jerk 135/95 7 muscle up 12 CL&J 185/115 5 muscle up 9 CL&J 225/145 3 muscle up 100 DUScale MU to 2:1 Dips

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat Metcon (Time) 104 wall-ball shots 52 pull-ups6min Cap R+ 104 & 52 Rx 86 & 43

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 4x 200m relay deadlifts 60 @225/155 30 Lat burpees cleans 60 @185/115 30 Lat Burpees lunges 60 @ 135/95 30 Lat burpees push press 60 @ 95/65 4 x200m relay

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 7min AMRAP 30/25 cal row 55 du 25 kb swing 15 hspu 10 muscle ups Metcon (AMRAP – Rounds and Reps) 9min AMRAP 30/25 cal row 55 du 25 kb swing 15 hspu 10 muscle ups Metcon (Time) 30/25 cal row […]

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat (92% X 2,2 Pause 77% X 1+)) Set Every 3mins Deadlift (1rm)

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of Two 10 rds 8 pull ups 8 goblets Shuttle Run

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean Position Progression wk1 Every :90 x 7sets perform a 3 position clean: hang from above knees, hang from below knees, floor. Start around 77%, record average load. All working sets, no misses. Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 
50 Wall Ball (20/14) 
40 Box […]

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat (92% X 2,2 Pause 77% X 1+) Set Every 3mins Metcon (Time) 30-20-10 Ttb Cal row * 50 double unders between rds

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of two 600m overhead carry 60 front squats (135/95) 600m farmers walk 60 thrusters (115/75) 600m relay run (200m x3 each partner) 60 push press (95/65)

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