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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

  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x30 r+ 18/15 cal row 50 DU 4 bar MU RX 15/12 cal row 30 DU 6 pullup/6 push-up Metcon (AMRAP – Reps) Cal Row Metcon (AMRAP – Reps) Double Unders Metcon (AMRAP – Reps) Bar MU

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  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of two Mile run 10 cleans 225/155 50 burpees 20 cleans 205/125 40 burpees 30 cleans 185/105 30 burpees 40 cleans 135/95 20 burpees 50 cleans 95/65 10 burpees Mile run

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 1k row cash in 50 kb swing 50 goblet squats 1000m run 50 goblets 50 swings 1k row

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat (4@87.5%, 4@87.5%, pause squat 77.5%x3+ Hang power + OHS+ full snatch Hang Power OHS -Reset- SnatchBuild in 12 mins Must catch power then stand before OHS

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 6rds 15 box jumps 12 push press 10 TTB 400m run

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Weight) Deadlift 65%x5x8rest 2mins after each set Metcon (Time) 4 rounds 20 OH lunge 15 WB 10 plate burpee

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 87.5% x 3 87.5%+ x 3 87.5%++ x 3 Metcon (AMRAP – Rounds and Reps) 12min amrap 5 HSPU 10 pull-up 30 DU

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  • COMPETITION CLUB

    By Adam Murphy

    CrossFit Old Town – Competition Club Warm Up: 250 M Row/ 200 M Run High Knee Hugs 2 x 5 Inch Worms 10 Boot Strappers Toy Soldiers to ERG’s -Then- 250 M Row/ 200 M Run Walking Quad Stretch 2 x 10 Ring Rows 10 Cossack Squats -Then- 10 – 20 PVC Pass Throughs 10 […]

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) teams of two 400m oh Barbell walk (DO NOT DROP!!) 90 Thrusters (BB) 400m Plate run 45/25 each 90 Squat clean thrusters 400m farmers walk 25/15 each hand pinch grip 90 Clean and Jerks 185/125

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Front Squat (5@85%, 5@85%, pause squat 75%x4+) B: Hang Clean (12:00 to build heavy: 2 pause clean below knee)

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