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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 PC COmplex 1 Power Clean 1 Hang Squat Clean 1 Power Clean Metcon (Time) 4 rds 8 Power Cleans 8 S2OH 8 Lateral Burpees rx-155/105

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (No Measure) Complete AMRAP in: 40 Cal Row 30 Box Jump Overs (24/20) 20 Thruster (135/95) 10 Ring Muscle Up 9 Minute AMRAP Part 2: Minute 9-15 Max Hang Squat Snatch Metcon (AMRAP – Rounds and Reps) AMRAP Hang Snatch Back Squat

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  • 20180127

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) Teams of Two 2000 M Row -then- 4 Rounds of: 50 Deadlifts @ 225/155 50 Pull Ups 50 Abmat Sit-Ups -then- 2000 M Row* One partner must be holding the barbell with full hip extension before the other partner can begin rowing. ** Partition as needed

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit Push Press build heavy 2rm 33×1 Metcon (No Measure) EMOM x14 Odd HSPU Even Double Unders Metcon (AMRAP – Reps) HSPU Metcon (AMRAP – Reps) DU

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit snatch complex 1 Power Snatch 1 Hang Squat Snatch 1 OHS Front Squat (80%) 3s Pause on 1st reps 3rd rd 3+

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) 6rds 400m Run/500m Row 5 MU (10 CTB) 10 Big Box Jumps

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Complex 1 Power Clean 1 Hang Squat Clean 1 Thruster Metcon (Time) 7 Rds 7 Hang Power Clean (155/105) 14 Wall Balls 7 TTB

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) 21-15-9 Dumbbell snatch Burpee Back Squat

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  • 20180120

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) “Hot then Cold” Teams of Two 5 Rounds 60 Air Squats 30 Power Cleans @ 135/95 60 Air Squats 3 x 200 M Relay Run* Partition between partners as needed (exception – the run)

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit Push Press 15mins 3 sets of 5 33×1 Metcon (Time) 7rds 7 S2OH 7 CTB155/105

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