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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 A: Clean (Clean x1) 15 mins Establish a heavy clean B: Metcon (Time) 3 Rounds: 400 run 10 C2B Pull up 10 Front Squat (165, 115

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Push Press (5×5) Set Every 2:30 @80% B: Metcon (AMRAP – Reps) Teams of 3 15min AMRAP P1-15/12 Cal Row P2-XX Box Jumps P3-XX Wall Balls Rotate on Row Score is reps multiplied by times rowed.

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: No feet, hang snatch x 1 (receiving/squat stance, flat foot, don’t move feet) Build heavy in 10:00 min (1×1) No feet, hang snatch x 1 (receiving/squat stance, flat foot, don’t move feet) Build heavy in 10:00 min B1: Metcon (5 Rounds for reps) Every 2min x10 […]

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Metcon (AMRAP – Rounds and Reps) EMOM x8 6-8 TTB Max DUR+ 8 TTB Rx 6-7 TTB Scaled K2E WOD B: Metcon (Time) 21 HSPU 21 dip 21 push-up 400 run 15-15-15 run 9-9-9 run Pre-class mobility https://www.youtube.com/watch?v=YdBSefJNbB8 http://www.mobilitywod.com/2012/05/hand-stand-push-up-or-jerk-overhead-mobility-closed-chain/

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Front Squat (3-2-1-3-2-1) Set Every 2:30 83% 86% 89% 86% 89% 92% WOD B: Metcon (Time) 5rds 15 OH Lunges 15 Plate Burpees

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Clean Complex (Build to a heavy single in 12mins) 2 Hang Clean + 1 Split Jerk No dropping between movements. WOD B: Metcon (Time) 9, 7, 5 Power clean (185/125) Muscle up Pre-class mobility https://www.youtube.com/watch?v=ULj-K0DsjPE

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit 1 View Public Whiteboard WOD: Metcon (Time) 45min Cap Teams of 2 2rds 4x200m Relay 150 Wall Ball (Ball Can’t touch ground) 4x200m Relay 100 Burpees (non working partner must hold wall ball)

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: Metcon (Time) 5rds 5 Front Squat (185/125) 10 CTB 50 DUR+ 185/125 CTB 50 DU Rx 155/105 COB 25 DU Scaled 135/95 Ring Row 25 DU +Att

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: Metcon (No Measure) With a Running Clock: At the 0:00 1. “Isabel” 30 Snatches for time, 135/95 At the 10:00 2. Push Press 15-12-9-6-3 of unbroken push press, (not jerk) for time 135/95 At the 20:00 3. Row 500m Row for time 1: Isabel (Time) For […]

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Metcon (2 Rounds for reps) EMOM x 10 Odd: XX strict pull-ups Even: XX HSPU Note: Test your max UB on first set of each. Record total reps WOD B: Metcon (Time) 4 rds 400m Run 12 TTB 12 Burpee Box Jump (20)

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