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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

  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat (1 rep, 92%, 92%+, 92%+) Set Every 3mins Deadlift 10s 71%x10,10,10+ % based off WM ()

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 5rds 600m run 20 v ups 15 kb swing (53/35) 10 hspuHSPU standard is 25# plate on each side of an ABMAT

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean Progression every :90x7sets clean x 3 (start around 75-80%, record average load. All working sets, no misses) Metcon (Time) 3 rounds: 1-5 hsqcl and lateral burpee1-1 2-2 3-3 4-4 5-5 then reset to 1-1 155/115

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat (Back squat 1 rep, 92%, 92%+, 92%+) Set Every 3mins Metcon (Time) 3 rounds 400run 21 push press (95/65) 12 pullup

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of two partition as needed 300 sit ups 200 lateral Burpees 100 squat cleans (r+ 185/125) (rx 165/115) 800m farmers walk45min Cap

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 100 du 5rds 5/3-mu 10-hspu 15/12-cal 100 du

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard Front Squats Every 2:00 min Take a set of 5. Increase weight each set. Get 5 Lbs. more than last time Metcon couplet (Time) 21-15-9 calorie row, burpees over erg

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat ( (3 reps, 87%, 87%+, 87%+) Set Every 3mins) Deadlift 5s Set Every 3mins 78%x5, 5, 5+ Set Every 3mins 78%x5, 5, 5+

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of 2 30min amrap 400m run 10 pull up 15 box jump 20 wall ball P1 runs while P2 does reps Alternate on run and pick up where they left off on round Deadlift x5s Set 3mins 75%x5,5,5+

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean (1 Clean every :90x7sets) 1 Clean every :90x7sets (start around 85%-90%, record average load). Metcon (Time) 15 hang power cleans 30 burpee 12 hang power cleans 24 burpee 9 hang power cleans 18 burpeeR+185/125 Rx 165/115

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