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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

  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Snatch 12mins Build Heavy 1 And 1 1 Power Snatch 1 Squat Snatch Metcon (Time) 10 rds 7 Pull Ups 7 HSPUR+ CTB Deficit HSPU

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat Back Squat Every 3min x3sets 3-6reps @ 80% Add weight based on last weeks effort Metcon (AMRAP – Rounds and Reps) 6min AMRAP 10 Wall ball 25 Du Rest 2 min Metcon (AMRAP – Rounds and Reps) 6min AMRAP 8 db snatch 6 burpee box […]

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  • ” Two is Company “

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams Of Two – 10 Rounds – 200 M Row 5 Cleans @ 165/105 10 Lateral Burpees 7 Toe To Bar – 40 Minute Time Cap –– Partner 1 goes through all movements Then Partner 2 goes. – Both Partners go through once = 1 […]

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  • First Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard First Friday (No Measure) Pick Your Own Hero/Girl/Benchmark Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 12mins build heavy 2 RM Metcon (AMRAP – Reps) REP Out FS Clean TNG x3

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Every 4mins Run 400m 10 Rds 6 HSPU 9 TTB 6 Burpee Box Jumps

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Juggernaut Wave 5 WK 1 6 Sets 70% x5 Rest 75s Metcon (3 Rounds for time) Every 5mins x3 25 wall balls 75 double unders 250m row

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  • Monday

    By Adam Murphy

    CrossFit Old Town, CrossFit Old Town – CrossFit View Public Whiteboard Back Squat Every 3min x3sets 3-6reps @ 80% Metcon (Time) 21-15-9 Push Press (115/75) Pull Ups

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  • No End In Sight

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 10 Rounds Teams of Two 17/15 Calorie Row 6 Burpee Box Jump Over (24/20) 6 Hang Squat Clean (135/95)*40 Minute Time Cap *Every rep left over add 1 second. *ex. 1 Round = + 29 Seconds

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  • COMPETITION CLUB

    By Adam Murphy

    CrossFit Old Town – Competition Club Warm Up: 250 M Row -Then- 10 Boot Strappers 3 Inch Worms 2 Spidey Stretch (x2) -Then- Barbell Back Squat Every 3 Minutes 5 Squats @ 135/95 *After a Set Perform the following: Set 1 – Couch Stretch 00:45 RT/LFT Set 2 – Lumbar LAX ball Smash W/ Foot […]

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