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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

  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard Front Squats Every 2:00 min Take a set of 5. Increase weight each set. Get 5 Lbs. more than last time Metcon couplet (Time) 21-15-9 calorie row, burpees over erg

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat ( (3 reps, 87%, 87%+, 87%+) Set Every 3mins) Deadlift 5s Set Every 3mins 78%x5, 5, 5+ Set Every 3mins 78%x5, 5, 5+

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of 2 30min amrap 400m run 10 pull up 15 box jump 20 wall ball P1 runs while P2 does reps Alternate on run and pick up where they left off on round Deadlift x5s Set 3mins 75%x5,5,5+

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean (1 Clean every :90x7sets) 1 Clean every :90x7sets (start around 85%-90%, record average load). Metcon (Time) 15 hang power cleans 30 burpee 12 hang power cleans 24 burpee 9 hang power cleans 18 burpeeR+185/125 Rx 165/115

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat ( Back squat 3reps, 87%, 87%+, 87%+) Every 3mins Metcon (Time) 25 TTB cash in 5 rounds 30 DU 10 Thruster (75/55) Cash out 25 TTB

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  • SaturdaY

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of Two Partition as needed 3 rounds 100 OH lunge 50 pullups 100 swings 50 burpeeTeams of Two Partition as needed

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Calorie Row HSPU 20-18-16-14-12-10-8-6-4-2 1-2-3-4-5-6-7-8-9-10Scale: Push press 95/65 2-4-6-8-10-12-14-16-18-20

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard A: Hang Clean (1×3) 12 Min build to heavy set of 3 Weightlifting B: Metcon (Time) For time Cash in 400m Run 12, 9, 6, 3, 6, 9, 12 • V- Ups • Burpees to plate Cash Out 400m Run

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat (5 reps, 83%, 83%+, 83%+) Set Every 3mins Deadlift 8s Set Every 3mins 70%x8,8,8+

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean Progression wk 2 every 1:30 X 7, Clean X 2reps start around 80%-85%, record average load. Metcon (AMRAP – Reps) 8min AMRAP 5-4-3-2-1 Power Clean and Push Jerk R+ 185/130 Rx 165/115 Scale accordingly *After 5-4-3-2-1 Reset to 5

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