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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

  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Hang Squat Clean Thruster (1Rm) Hang Squat Clean ThrusterBuild Heavy 12mins B: Metcon (Time) Teams of 3 7rds 9 Hang Power Cleans 5 Thrusters 7 lateral BurpeesOne Partner Working at a time p1-HPC-TH-LB P2-LB-TH-HPC P3-HPC-TH-LB Rx 115/75

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: Metcon (Time) 7rds 7 Shoulder To Overhead 14 Wall Ball 7 Toe To Bar 200m Run135/95

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard A: Hang Clean (12 Min build up to heavy double) B: Metcon (Time) 4 Rounds 20 DU 20 Walking Lunges 15 Box jumps overs 10 ring rows 10 push ups

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Halting 3 Position Snatch (Build Heavy) Pull to below knees pause 2 sec, continue to hang above knee and pause, then stop at high hang. Reset and hang snatch.12mins B: Metcon (No Measure) Every 2min x 10 Odd: DL x 8 tng reps at 71% Even: […]

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Metcon (No Measure) 5 Rds For strength/skill, not score: :30 max MU or strict dip :30 rest :30 max strict HSPU :30 rest :30 L-sit :30 restRx MU Strict HSPU L Sit Hold Scaled Strict Dips kipping with a 5 sec eccentric contraction or DB strict […]

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard A: Pull-ups (5min EMOM 5 +) B: Back Squat (5×5 ) 12 min build to heavy set of 5 perfect reps C: Metcon (Time) 500m row 40 air squats 30 Burpees to plate 20 kettle bell swings 10 pull ups

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Back Squat (4×4) 4sets of 4reps every 4:00, first set is 85%, add load on next 3 sets as needed. Record average load. B: Metcon (No Measure) 500m Row Rest 3mins 350m Row Rest 3mins 200m RowDivide Watts by Bodyweight for your score. B1: Metcon (AMRAP […]

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: Metcon (AMRAP – Rounds and Reps) TEAMS of 2, alternate tasks. 35:00 AMRAP 5 Clean 185/125 10 Chest to Bar Pull Up 15 Box Jump 200 run 50 Double Under P1 does all cleans, p2 does all CtB, p1 BJ, p2 run, p1 du, next round […]

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Snatch (1 RM) Build to a heavy Single in 12mins B: Metcon (Time) Teams of 2 3rds 200m Relay x3 each athlete 3 rds Each 7 Power Snatch 7 Lateral Burpees P1 does snatch then P2 P1 does burpees then P2115/75

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Metcon (AMRAP – Rounds and Reps) 5min AMRAP 30 cal Row 25 HSPU 20 S2oh 15 MURx 95/65 B: Metcon (AMRAP – Rounds and Reps) 7min AMRAP 30 cal Row 25 HSPU 20 S2oh 15 MU C: Metcon (Time) 30 cal Row 25 HSPU 20 S2oh […]

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