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  • 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

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Workouts'S ARCHIVE

  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “Team Running Chief” 40min AMRAP 3-Power Cleans (135/95) 6 Push Ups 9 Air Squats*Partner 1 runs 400m *Partner 2 does an amrap of 3 PC, 6 pushup, 9 squat *Switch on Run

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 5 MIN AMRAP 3 MUSCLE UPs 6 BurpeesScale is 2:1 Pull Ups rest 5mins after Metcon (AMRAP – Rounds and Reps) 7min AMRAP 6 TTB 12 Wall BallRest 5mins after Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 7 box […]

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat (1 rep, 92%, 92%+, 92%+) Set Every 3mins Deadlift 10s 71%x10,10,10+ % based off WM ()

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 5rds 600m run 20 v ups 15 kb swing (53/35) 10 hspuHSPU standard is 25# plate on each side of an ABMAT

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean Progression every :90x7sets clean x 3 (start around 75-80%, record average load. All working sets, no misses) Metcon (Time) 3 rounds: 1-5 hsqcl and lateral burpee1-1 2-2 3-3 4-4 5-5 then reset to 1-1 155/115

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat (Back squat 1 rep, 92%, 92%+, 92%+) Set Every 3mins Metcon (Time) 3 rounds 400run 21 push press (95/65) 12 pullup

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of two partition as needed 300 sit ups 200 lateral Burpees 100 squat cleans (r+ 185/125) (rx 165/115) 800m farmers walk45min Cap

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 100 du 5rds 5/3-mu 10-hspu 15/12-cal 100 du

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard Front Squats Every 2:00 min Take a set of 5. Increase weight each set. Get 5 Lbs. more than last time Metcon couplet (Time) 21-15-9 calorie row, burpees over erg

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat ( (3 reps, 87%, 87%+, 87%+) Set Every 3mins) Deadlift 5s Set Every 3mins 78%x5, 5, 5+ Set Every 3mins 78%x5, 5, 5+

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