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    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 Front Squat Build heavy 3×3@ 80%, +, ++ Metcon (Time) 7 rds 14 wall ball 30 double unders 8 ttb

    CONTINUE READING
  • 20180407

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP Teams of Two 1000 M Row 50 KB Swings @ 53/35 50 DB Snatch @ 50/35 50 Wall Ball Shots @ 20/14 50 Box Jumps Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP Teams of Two 50 […]

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard First Friday (No Measure) Pick Your Own Hero/Girl/Benchmark Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat cycle 3 sets 80% 3-6 Reps 6 reps Add 10lbs 5-5lbs 4-2.5lbs 3-1lbs deadlift 2 Sets 80% 3-6 Reps

    CONTINUE READING
  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of two Partition as needed 2k row 10 rds 2 rope climbs 20 oh lunge 20 push up Cash out 2k

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean complex 4/3 1 Clean 1 Hang Power Clean 1 Clean Metcon (Time) 200 Double Unders 50 Pistols 30 Hang Power CleanRX: goblet and 185/125 R+ pistol and 205/145

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat Build heavy 3×5@ 75%, +, ++ Metcon (Time) 25 Pull Ups 25 HSPU 50 Burpee Box Jumps 25 HSPU 25 Pull Up

    CONTINUE READING
  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of two 3 rds 800m run with medball 50 burpee box jump 6 rope climbs (sub pull ups 3:1)

    CONTINUE READING
  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Shoulder Press 5s eccentric phase Metcon (Time) 5 rds 30 dub 20 wall ball 10 s2oh 135/95

    CONTINUE READING
  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat cycle 3 sets 80% 3-6 Reps 6 reps Add 10lbs 5-5lbs 4-2.5lbs 3-1lbs deadlift 2 Sets 80% 3-6 Reps

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