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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

  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Back Squat (5×3) Back Squat Wk1: 5sets of 3reps, first set is 80%, add load on next 4 sets as needed. Record average load. Set every 3mins B: Metcon (3 Rounds for time) 3rds 3mins 25 Wall Ball 25 KB Swing Max DU Rest 1:00Rx 25′s […]

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: 3 power snatch + 3 OHS (3 power snatch + 3 OHS ) 3 power snatch + 3 OHS 15:00 to build heavy B: Metcon (Time) CTB Pull Ups 1-2-3-4-5-6-7-8-9-10 Burpees 2-4-6-8-10-12-14-16-18-20

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: Metcon (Time) Teams of Two 45min Cap 800m Run (as Team) 28 Hang Cleans 28 Front Squats 800m Run (as Team) 28 Hang Cleans 28 Front Squats 800m Run (as a Team)**Can’t Start reps until both partners are back in from run **Reps must be partitioned […]

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Push Press (5×3) 5 sets 3 reps@90% Set every 2:30 B: Metcon (Time) 5rds 5 Burpee Box Jumps 10 s2oh 200 runRx 115/75 30/24

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Snatch x 1+2 OHS (1) No feet, Snatch x 1+2 OHS (receiving/squat stance, flat foot, don’t move feet) Build heavy in 12:00 min B1: Metcon (AMRAP – Reps) Every 2min x10 B1-DeadLift x 3-6 @70% True Max B2-weighted pull-ups x 3-6 reps3 reps last week add […]

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: 30 Muscle-Ups (Time) 30 muscle-ups for time10min Cap Scaled Ring Push Ups 75 Men 50 Women B: Metcon (Time) Teams of 3 7rds each 200m Row 10 Kb Swing 8 Burpee P1-Row-KB-Burpee P2-Burpee-KB-Row P3-Row-KB-Burpee 25min Cap

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Front Squat (3-2-1-3-2-1) Set Every 2:30 85% 88% 91% 88% 91% 94% B: Metcon (Time) 5 rounds 40 DU 20 OH Lunge 10 TTB

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Metcon (Weight) Power clean + hang squat clean thruster15 Mins B: Metcon (Time) 15-12-9 Power clean box jump HSPURx 165/110 24/20 Full ROM Scaled 135/95 20 Mod ROM or DB Strict Press 2:1

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Split Jerk (x1) 18mins Establish 1RM B: Metcon (Time) Teams of Two 600m Run (200m Relay) 42-Pull Ups 42-Wall Ball 400m Run (200m Relay) 30-Pull Ups 30-Wall Ball 200m Run (200m Relay) 18 Pull Ups 18 Wall Bal

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  • First Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (No Measure) First Fridaychoose your own Hero/Girl/or Benchmark WOD Can’t Decide?????? Metcon (Time) Kalsu100 Thrusters for time EMOM 5 Burpees Rx 135/95

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