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    MONDAY -FRIDAY 

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    0555-0650
    0650-0745
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    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 Juggernaut Realization Phase (AMRAP – Reps) Juggernaut Realization PhaseFront Squat 60%x3, 70%x2, 75%x1, 80%xAMAP Deadlift (3 sets 72.5% x8)

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 5rds 20 wall ball 15 ctb 10 burpee box jump 400m run

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean (Clean (Every :90×7 cleanx2, reset each rep) 85% ) Metcon (Time) 2 rounds of 20 reps: HSPU HSQCL R+ deficit and 165/115 RX regular and 135/95

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat (3reps, 85%, 85%+, 85%+) Metcon (Time) 5rds 7 TTB 14 Overhead Lunge 40 Double Unders

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 1mile loop 30 Front Squats (135/95) 30 S2OH 800m Run 20 FS (165/115) 20 S2OH 400m Run 10 FS (205/125) 10 S2OH 1 Mile loop

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x30 1. 15 cal row 2. 15 burpee 3. 15 wallball Metcon (AMRAP – Reps) cal row15/12 Metcon (AMRAP – Reps) Burpee Metcon (AMRAP – Reps) Wall BAll

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat (3 sets 72.5%x8) Deadlift ( 5 sets 65%x8)

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 15 MU/30 Dips (every break run 200m) 4rds Run 400m 20 Box Jump 15 KB Swing 10 HSPU Cash Out 10 MU/20 Dips (every break is 200m run)

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean (Every :90×7 cleanx3, reset each rep) Metcon (Time) 3rds 10 HPC 50 DUR+ 165/115 Rx 135/95

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat Back squat 5 reps, 80%, 80%+, 80%+ Metcon (Time) 3rds 20 Lateral Burpees 20 Push Press 20 Pull Ups95/65

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