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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

  • 20180210

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) Teams of Two 60 Burpees 50 Deadlift @ 155/105 40 Box Jumps @ 24/20 30 Power Cleans @ 155/105 100 Air Squats 30 Power Cleans @ 155/105 40 Box Jumps @ 24/20 50 Deadlift @ 155/105 60 Burpees

    CONTINUE READING
  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit Push Press 2 Rep Max 30×1 Metcon (AMRAP – Rounds and Reps) Teams of 3 30min AMRAP (10 rd cap) 200m row 10 kB swing 7 hspu

    CONTINUE READING
  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit Front Squat 3 sets 5 reps @77% 3s pause 1st rep 3rd set rep out Complex 2/8 Power Snatch Hang Power Snatch Squat Snatch Hang Squat Snatch

    CONTINUE READING
  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) 1k Row 5 rds 12 OH Lunge 10 Wall Ball 8 Pull Ups 1k Row 5rds 12 OH lunge 10 Wall Ball 8 Pull ups

    CONTINUE READING
  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit clean complex 2/6 Power Clean Hang Power Clean Squat Clean Hang Squat Clean Metcon (Time) 5 rds 8 Hang Power Cleans 12 TTB 50 DU155/105

    CONTINUE READING
  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (AMRAP – Rounds and Reps) 6 minute amrap: 18 DB Snatch 9 Burpee Box Over 50/35 24/20 Back Squat add10#

    CONTINUE READING
  • 20180203

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) Teams of Two 100 Calorie Row 90 Air Squats 80 Burpees 70 Box Jumps 60 Wall Balls 50 C2B Pull Ups -5 Minutes Rest then – reverse order.

    CONTINUE READING
  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit First Friday (No Measure) Pick Your Own Hero/Girl/Benchmark Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit Front Squat 3 sets 2 reps (R1-3s Pause) (R3-2+) Deadlift 3×10 TNG

    CONTINUE READING
  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) 3rds 100 Double Under 40 OH Lunge (45/25) 30 KB Swing (53/35) 20 TTB 10 Strict HSPU

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