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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

  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Front Squat Set Every 3mins 85% 85%+ 85%+ B: Clean Complex 10:00 to build to a max: 1 hang power 1 FS 1 hang sqcl

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) 5min AMRAP 400M RUN 20 OH LUNGE 20 plate burpee 20 pull up 20 hspu5min rest between wods B: Metcon (AMRAP – Reps) 7min AMRAP 400M RUN 20 OH LUNGE 20 plate burpee 20 pull up 20 hspu C: Metcon (Time) 400M […]

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Deadlift 8s 70%x8,8,8+Set every 3mins B: Metcon (AMRAP – Reps) Partner up: 12:00 AMRAP wallball 3 burpee penalty for each break.

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of Two 2 rounds 400m run (200m relay 1 per person) 50 Dead lift (225/150) 400m run (200m relay 1 per person) 50 Front Squat (185/125) 400m run (200m relay 1 per person) 500 hang cleans (135/95) 400m run (200m relay 1 per person)

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Split Jerk every 2min x5 Split Jerk x2 @85% B: Metcon (Time) 3rds 50 ABmat 40 Double Unders 30 KB Swings 20 Pull Ups 10 HSPU

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: High-Hang Snatch 10mins to build heavy B: Back Squat Set every 3:30 85% 85%+ 85%+

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Metcon (Time) Pick your level -3 UB muscle up X 10 -10:00 max MU -Banded MU transition -10:00 max strict pull-ups and dips, partition equally. -10:00 max modified strict pullup work and modified push-ups with knees elevated on medball B: Metcon (Time) Teams of Two 8 […]

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Front Squat Every 3mins 80% 80%+ 80%+ B: Metcon (3 Rounds for reps) Every 4:00 x 3 rounds, clock never stops 400m run In remaining 4:00 AMRAP 5 snatches (115/75) 10 s2oh 15 deadlift When buzzer hits back out for 400m run

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round […]

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