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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

  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “D.T.” Partner AMRAP 40 min AMRAP Alternating rounds with partner 12 Deadlift 155/105 9 Hang Power Clean 6 Jerk *200m run relay x2 each after each set

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (No Measure) EMOMX30 TTB=7-10 Push Up=10-15 Cals=18/15 Metcon (AMRAP – Reps) TTB Metcon (AMRAP – Reps) PUSH UPS Metcon (AMRAP – Reps) CAL ROW

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front squat 8’s 5 Sets 65%x 8Set every 2:30 % is based off your working max (90% of 1rm=WM) Metcon (No Measure) Prowler 10rds each *After each set 5 Burpees

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean (EMOM x7 Clean) Start at 85% Build heavy Record average Metcon (Time) 21-15-9 Hang Squat cleans HSPU135/95

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 1000m run 25 Pull Ups 10 Wall Balls 800m Run 20 PU 20 WB 600m Run 15 Pull Ups 30 WB 400m Run 10 Pull Ups 40 WB

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat ((3@ 90%) Set every 3mins) Metcon (3 Rounds for time) Every 5 mins x3 500m row 10 burpee box jump 50 du

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of two 200m shuttle x3 each 80 hspu (break up as needed) Reps only completed when other partner is up in hs hold 200m run x3 80 deadlifts 225/155 200m run x3 80 Ctb pull ups Reps only completed when other partner is in […]

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Cash in 1k Row 5 rds 20 Lunges 20 KB Swing 50 DU cash out 1k Row

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat (3@ 90%) Set every 3mins Metcon (No Measure) Prowler

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (No Measure) 2rds 5mins Run 400m Max HSPU in remaining time 5mins Run 400m Max Burpee box jumps in remaining time 5mins Run 400m Max Pull Up in remaining time Metcon (AMRAP – Reps) HSPU total Metcon (AMRAP – Reps) Burpee Box Jump Total Metcon (AMRAP […]

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