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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

  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Split Jerk (Build to a heavy single) Set every 2:30 5-65% 3-75% 2-85% 1-95% 1-95%+ 1-95%+ B: Metcon (Time) 3rds 400m Run 10 S2OH (165/110)

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Front Squat (5×4) Set Every 3mins 60-68-73-73-73 B: Metcon (Weight) P. Snatch- 1 Floor, 1 Knee Every 3mins x5 complex x4 (set 1) x3 (2-5) 58-63-68-68-68

    CONTINUE READING
  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of 3 90 HSPU as team 7rds each 7 CTB 10 KB swing 200m Row

    CONTINUE READING
  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Back Squat (4-4-4-8-8) 55-63-68-73-73 Set every 3:30 B: Metcon (AMRAP – Rounds and Reps) 11min Amrap 35 DU 15 box jump 10 ttb

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Metcon (Weight) Set every 3mins P. Clean- 1 Floor, 1 Knee 60-65-70-70-70 4x complex Sets 1-2 and 3x Complex for sets 3-5 B: Metcon (Time) 4rds 9 lat burpees 6 P Curtis (clean-lunge-lunge-s2oh) 135/95 3 Muscle Ups (sub 9 dips)

    CONTINUE READING
  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 30 Thrusters (95/65) 800m Run 20 Thrusters (115/75) 1000m Run 10 Thrusters (135/95) 1 Mile Loop

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  • First Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard First Friday (No Measure) Pick Your Own Hero/Girl/Benchmark Metcon (Time) Can’t Decide Test Your Luck! Pick out of the hat for your WOD

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Front Squat (5×5) Set Every 3mins x5 55-60-65-65-65 B: Metcon (Weight) Set every 3mins P. Clean- 1 Floor, 1 Knee 60-65-70-70-70 6 reps (3 complex)Sets 1-3 and 2x Complex for sets 4-5

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of Two 10rds 200m row 10 wall ball 5 Burpee box jump 20inchp1 does full round then tags p2

    CONTINUE READING
  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Back Squat (3 x 8) 60-65-70 Set every 4mins B: Metcon (AMRAP – Reps) 1 Plate Burpee 2 Jumping Lunges 2-4-3-6-4-8-5-10-6-12-7-14-8-16…….8mins

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