FREE TRIAL CLASS
  • 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

  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

Workouts'S ARCHIVE

  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Metcon (Weight) Snatch Complex 1 Power Snatch + Hang Squat Snatch + OHS – build heavy14mins B: Metcon (Time) 25 ttb 3rds 7 power snatch 7 ohs Cash out 25 ttbRx 135/95

    CONTINUE READING
  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Clean and Jerk (Heavy Single) 15mins B: Metcon (Time) 200m run 7 hang power cleans 7 front squats 7 s2oh 400m run 7 hang power cleans 7 front squats 7 s2oh 600m run 7 hang power cleans 7 front squats 7 s2oh 800m run 7 hang […]

    CONTINUE READING
  • First Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: Metcon (No Measure) First Friday!!! Choose Your Own Her/Girl/Benchmark Taylor (Time) 4 Rounds for time of: 400m Run 5 Burpee Muscle-ups

    CONTINUE READING
  • Wedenesday

    By Adam Murphy

    CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard A: Hang Clean (15 minutes of Hang Squat Clean Practice) Each coach has a group. Nobody performs a set without a coach watching. Nobody adds weight unless coach approves. B: Metcon (5 Rounds for time) Every 3min x 5 200m Row 7 Pullup Max […]

    CONTINUE READING
  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Power Snatch (1 RM) 13mins Establish a Heavy Single B: Metcon (No Measure) Every 2min x10 ODD: 3-6 Deadlift @70% (add % from previous weeks number) Even: 3-6 Strict Pull Ups COMPARE TO: https://app.wodify.com/PerformanceTracking/PublicWhiteboard.aspx?WhiteboardKey=5rpjxe1egj&Date=05%2f21%2f2015&ProgramName=CrossFitDeadlift: 3-1% 4-2% 5-3% 6-4% B1: Metcon (AMRAP – Reps) 3-6 Deadlift @70%No […]

    CONTINUE READING
  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: Metcon (Time) teams of two 4 Rds 6 Box Jump 9 KB Swing 12 Wall Ball 800m As team 4 Rds 6 Box Jump 9 KB Swing 12 Wall Ball

    CONTINUE READING
  • Monday

    By Adam Murphy

    CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard Midline hollow holds and superman A: Front Squat (5 sets 32×1 + 3 reps) 5 sets of 3 seconds down, 2 second hold at bottom, 1 second up; followed by 3 reps fast as possible. B: Skill EMOM (Total reps) EVEN: 3-6 pull ups […]

    CONTINUE READING
  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Front Squat ( 85% x3 x5sets) (add if needed after first set, record Average) B: Metcon (AMRAP – Rounds and Reps) 12:00 Amrap 100 Du 50 plate burpee 40 OH lunge 30 TTB

    CONTINUE READING
  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (No Measure) Running clock: A at 0:00 B at 10:00 mark C at 20:00 mark A: Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# B: Metcon (Time) In 3 minutes 500 Row Max Reps Deadlift Score = Row time – (Deadlift Reps x […]

    CONTINUE READING
  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Wod: Metcon (Time) Teams of 3 Cash in 3x200m run each 7rds each 200m row 10 Front Rack Lunge (95/65) 10 KB swing Cash out 3x200m run each

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