FREE TRIAL CLASS
  • 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

  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

Workouts'S ARCHIVE

  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat ( Back squat 3reps, 87%, 87%+, 87%+) Every 3mins Metcon (Time) 25 TTB cash in 5 rounds 30 DU 10 Thruster (75/55) Cash out 25 TTB

    CONTINUE READING
  • SaturdaY

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of Two Partition as needed 3 rounds 100 OH lunge 50 pullups 100 swings 50 burpeeTeams of Two Partition as needed

    CONTINUE READING
  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Calorie Row HSPU 20-18-16-14-12-10-8-6-4-2 1-2-3-4-5-6-7-8-9-10Scale: Push press 95/65 2-4-6-8-10-12-14-16-18-20

    CONTINUE READING
  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard A: Hang Clean (1×3) 12 Min build to heavy set of 3 Weightlifting B: Metcon (Time) For time Cash in 400m Run 12, 9, 6, 3, 6, 9, 12 • V- Ups • Burpees to plate Cash Out 400m Run

    CONTINUE READING
  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat (5 reps, 83%, 83%+, 83%+) Set Every 3mins Deadlift 8s Set Every 3mins 70%x8,8,8+

    CONTINUE READING
  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean Progression wk 2 every 1:30 X 7, Clean X 2reps start around 80%-85%, record average load. Metcon (AMRAP – Reps) 8min AMRAP 5-4-3-2-1 Power Clean and Push Jerk R+ 185/130 Rx 165/115 Scale accordingly *After 5-4-3-2-1 Reset to 5

    CONTINUE READING
  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 3 rds 800m run 2rds 20 wall ball 10 box jumps (30/24) 5/3 muscle ups

    CONTINUE READING
  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard () Back Squat every 3:00 Back squat X 5 reps, 83%, 83%+, 83%+ Metcon (Time) 2 rounds 25 Pull ups 50 Squats 25 Burpees

    CONTINUE READING
  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 5 rds 400m run 20 v ups 25 box jumps 30 wall ball

    CONTINUE READING
  • First Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Pick Your Own Hero/Girl/Benchmark Can’t Decide? 5k Row 100 Burpee 1 Mile Run

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