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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

  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) running Clock every 4mins run 400m 7rds 7 Burpee Box Jumps 7 C2B 7 HSPU

    CONTINUE READING
  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Metcon (Weight) P. Snatch- 1 Floor, 1 Knee Every 3mins x5 complex x3 50-55-60-65-65 B: Metcon (Time) 4rds 12 Feet elevated Push ups (45#) 12 Jumping Lunges (front foot on 45# plate) 50 Double Unders

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Front Squat (1rm) 15mins B: Metcon (8 Rounds for reps) 8rds 30s max meters 2mins rest

    CONTINUE READING
  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 45min Cap 10-1 Power Clean 1-10 jerk 80%+ of 1RM If you have to drop weight you must run a 200m Run penalty Heaviest weight is score Lowest weight lifted in any set is final score

    CONTINUE READING
  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 5rds 400m Run 10 TTB 15 Plate Burpee 20 OH Lunge

    CONTINUE READING
  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Split Jerk (Build to a heavy Double) 12mins B: Metcon (Weight) “Dan’s Club” this is a CFOT classic, Dan used to total 10,000 pounds so we named the WOD after him, by the time he left for Parris Island he had totaled 11,000 pounds! I believe […]

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 600m Run 100 DU 75 Goblet Squats 50 ABMAT 25 Burpee Box Jumps 50 ABMAT 75 Goblet Squats 100 DU 600m Run

    CONTINUE READING
  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Back Squat (3×2) Wk6: 3sets of 2reps every 5:00, first set is 95%, add load on next 2 sets as needed. Record average load. (If you set a new squat PR at CF total stick with original PR used at start of cycle). B: Metcon (Time) […]

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Power Clean (3TNG) 12mins B: Metcon (Time) 30 HPC(185/125) 40 calories row 50 CTB

    CONTINUE READING
  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: 1-Mile Run (Time) Max Effort 1-Mile Run15min Cap Metcon (Time) 30-20-10 Thrusters TTB95/65

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