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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 WOD A: 1-Mile Run (Time) Max Effort 1-Mile Run WOD B: Metcon (AMRAP – Rounds and Reps) Teams of Two (Partners are decided by mile finish time) 30mins 20 Snatch 30 Lateral Burpee 40 Pull Ups95/65

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  • First Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: Wyk (Time) 5 Rounds for time of: 5 Front Squats, 225# 5 Rope Climbs, 15′ 400m Run with 45# plate WOD : Metcon (No Measure) Choose Your Own!!!!! Benchmark/Girl/Hero!!

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Clean (Every 90s x8 Complete Power Clean x2) WOD B: Metcon (Weight) Juggernaut Wave 3 wk 2 Deadlift70% x1 77.5% x1 5 Sets 82% x3

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Metcon (AMRAP – Reps) Week 2 of strict pull-ups 3-6 UB reps every :90 x 6. Record total reps. Note: If 36 add weight (5% bdwt) next week. If under 36 stay the same and build volume. WOD B: Metcon (Time) 25min cap RUN 400m […]

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD : CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Back Squat (Every 3mins x5 3 Reps) 87% WOD B: Metcon (Time) 25 Burpee 50 DU 25 KB swing 50 DU 25 Burpee 50 DU 25 KB swing 50 DU

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Metcon (Weight) Build to a max: 20min Power clean + HSQCL + FS WOD B: Metcon (Time) 3 Rds 20 s2oh 135/95 25′Deadlift 135/95 30 Box Jumps (20)

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD : Metcon (AMRAP – Rounds and Reps) Teams of 3 complete 20:00 AMRAP of the following triplet: 30 push press 30 burpee 30 pull-ups Athlete 1 and 2 start on the triplet (one athlete working at a time). Athlete 3 starts on a rower and completes […]

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Hang Snatch (EMOM X9 HANG PAUSE Snatch) WOD B: Metcon (Weight) Juggernaut Wave 3 Wk1 7 Sets 3 @75%

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Metcon (2 Rounds for reps) A1. Max strict pull-ups. Legs straight. Clear pause at start of each rep. Chin above and over vertical plane. Rest 3:00 If max of 10 add a load of 10% bdwt, 12 add 12% and so on. (women add half) […]

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