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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

  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Squat Clean Thruster (EMOM X8) WOD B: Metcon (AMRAP – Rounds and Reps) 12mins 50 Lateral Burpees 40 Thrusters 30 Muscle Ups

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  • Saturday 02212015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Push Press (Every 2mins x8) WOD B: Metcon (Time) Teams of Two 7Rds 7 Lateral Burpees 7 Front Squats 7 S2OH115/75

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  • Friday 02202015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: Metcon (Time) 30 HSPU 100 Double Unders 30 TTB 100 Double Unders 30 TTB 100 Double Unders 30 HSPUR+ Full ROM HSPU TTB 100 DU Rx MOD ROM K2E 50 DU Scaled 2:1 HR Push Ups 2:1 ABMAT 60 Mountain Climbers

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  • Thursday 02192015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Hang Power Clean (Every 90s x9) WOD B: Metcon (Weight) Juggernaut Intensification Phase 8′s Wave Week 2 Deadlift60% x3 67.5% x3 3 sets 72.5% x8

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  • Wednesday 02182015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Chest-To-Bar Pull-ups (20s Max 40s Rest x5) WOD B: Metcon (AMRAP – Rounds and Reps) 25min AMRAP Teams of Two 5min Cal Row 7rds 15 Wall Ball 15 KB Swing 15 Goblet Squat (P1-15 wall ball then P2 15 Wall Ball)R+ 53/35 Rx 35/26 Scaled […]

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  • Tuesday 02172015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Back Squat (5×5) EVERY 3mins 78% WOD B: Metcon (5 Rounds for time) Every 3mins x5 3 Muscle Ups 8 Burpee (on Plate) 25 Double UndersR+ 3 MU 25 DU Rx Mod # MU 25 DU w/ att Scaled 2:1 Dips 50 Singles

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  • Monday 02162015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Snatch (EMOM x8) WOD B: Metcon (AMRAP – Rounds and Reps) 12min AMRAP 9 TTB 12 OHS 15 Box JumpsR+ TTB 95/65 24/20 Rx K2E 75/55 Mod

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  • Saturday 02142015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: Metcon (AMRAP – Rounds and Reps) Teams Of Three 7 rds Each 8 Lateral Burpee 8 Power Cleans 8 Front Squats Relay style Reverse order every round Remaining time max calorie row Must switch every 15 cals40 mins

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  • Friday 02132015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: Metcon (Time) 21 S2OH 7 Muscle Ups 15 S2OH 7 Muscle Ups 9 S2OH 7 Muscle UpsR+ 135/95 7 MU Rx 115/75 MOD # MU Scaled 95/65 7 Pull Ups 7 Dips

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  • Thursday 02122015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Hang Snatch (EMOM x8) EMOM X8 2 TNG Hang Snatch WOD B: Metcon (Weight) Juggernaut Accumulation Phase 8s Dead Lift 5rds 8-65%# should be off new working max

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