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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

  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat (3X2) EVERY 3:30 3Sets 95% x2 B: Clean and Jerk Complex (Build Heavy) 1 PC + 1 hang sqcl + 1 jerk.15mins

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of Two 2 rounds: 60 CTB 50 TTB 40 HSPU 30 MUPartition as needed

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Snatch (1rm) 15mins B: Metcon (AMRAP – Reps) 10min AMRAP 3 Hang Power Snatch 3 OHS 30 DU 6 HPS 6 OHS 30 DU 9HPS 9 OHS 30 DU………….Rx 95/65 Continue to add 3 reps

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Back Squat (4 Sets x 3) Wk5: 4 sets of 3reps, every 4:00, first set is 90%, add load on next 3 sets as needed. Record average load. B: Metcon (AMRAP – Reps) Teams of Two 15:00 10 rounds of 12/10 calorie row then AMRAP burpees […]

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  • Crossfit total

    By Adam Murphy

    CrossFit Old Town – CrossFit we begin the briefing at 0800 View Public Whiteboard The CrossFit Total (Total Weight)

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  • First Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24” 400m Run 22 Burpees 22 Wall-Ball Shots, 20#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click here First Friday (No Measure) Pick […]

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Power Clean (1rm) 12mins -Rest Exactly 3mins before WOD B- B: Metcon (AMRAP – Reps) 8min AMRAP 90% of WoD A Power Cleans

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD : Metcon (Time) Cash In 800m Run 3 rds 30 Anchored Sit Ups 30 Wall Ball 30 Plate Burpees Cash Out 800m Run

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Front Squat (3Reps) Every 3:00 4 Sets FS 90% 3reps (add if needed next 3 sets) B: Metcon (Time) Chest 2 Bar pull Ups HSPU 3-3-6-6-9-9-12-12-9-9-6-6-3-3

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) In teams of two, with only one person working at a time, complete: 50 power snatches (115/75) 400 Meter Run* 50 front rack lunge 400 Meter Run 100 Push press 400 Meter Run 50 front rack lunge 400 Meter Run 50 power snatches 400m Run* […]

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