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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 Metcon (Time) 40 Power Cleans 40 FR Lunges mile loop 30 Power Cleans 30 FRL 800m Farmers Walk 20 PC 20 PC Mile Loop

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (No Measure) 20 burpee 20 TTB 20 s2oh 20 Box jump 20 HSPU A: Metcon (AMRAP – Rounds and Reps) 5min AMRAP B: Metcon (AMRAP – Rounds and Reps) 7min AMRAP C: Metcon (Time) For time

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat (15mins establish 1rep max) Metcon (AMRAP – Reps) deadlift 12 mins to warm up to 90% of WM Rep out @90%

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 50 ABMAT 50 Deficit Lunge 50 KB Swing 200 run 40 ABMAT 40 Deficit Lunge 40 KB Swing 400 run 30 ABMAT 30 Deficit Lunge 30 KB Swing 600 run 20 ABMAT 20 Deficit Lunge 20 KB Swing 800 run 10 ABMAT 10 Deficit Lunge […]

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean complex wk3 Every 90s x7 1 PC, 1 HSQcL, 1 PC Start at 80% and build Metcon (5 Rounds for time) Every 3min x5 5-Power Clean 30-Double Under 15/12- cal row

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat (82% X 6,6 Pause sq 70% X 5+ ) Metcon (Time) 3rds 20 pull up 15 burpee box jump (20) 10 pistols

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  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 400m run 40 burpee 40 kb swing 600m run 30 burpee 30 kb swing 800m run 30 oh lunge 30 goblet squat 600m run 40 oh lunge 40 goblet 400m run

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 5rds 12 s2oh 6 MU 300m row

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 12 mins to warm up to 90% of WM Rep out @90% Metcon (Weight) Deadlifts (5 sets of 3@ 82.5%

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of 2, 10 rounds 200m run 12 Box jump 12 WBYou go partner goes each movement

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