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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 Clean Every 90s x7 2 cleans (Must Reset) Start at 65% and build Metcon (Time) 5 rds 15 Hang Power Cleans (115/75) 10 Burpee Box Jump 5 Muscle Ups

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 5 @ 77.5% 5 @ 77.5% + 5 @ 77.5% ++ Metcon (Time) 30 Thrusters 50 DU 20 Thrusters 50 DU 10 Thrusters 50 DU95/65

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  • SATURDAY

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of two 3rds 800m relay run (4x200m each runner) 80 wall ball 60 lateral burpees 40 Power cleans (135/95) 20 Front rack lunge

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Strict Press 4 rep 4s eccentric phase Metcon (Time) 4rds 25 push press (95/65) 50 DU

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat cycle 3 sets 80% 3-6 Reps 6 reps Add 10lbs 5-5lbs 4-2.5lbs 3-1lbs deadlift 2 Sets 80% 3-6 Reps

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Every 4min run 400m 5 rds 25 Wall Ball 5 Muscle UpsEvery 4min run 400m 5 rds 25 Wall Ball 5 Muscle Ups

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Murr-Lander Teams of two 18 min AMRAP 7 deadlifts (each) 7 hang power cleans (each) 7 S2OH (each) 4burpees for every drop P1 does 7 deads then holds dL until p2 finishes P1 then goes for 7 power cleans from the […]

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 82.5% x 2 82.5%+ x 2 82.5% ++ x 2 Metcon (Time) 5rds 11 hspu 22 Goblet Squats

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  • 20180414

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of Two 3 x 200 M Relay Run 50 KB Swings @ 53/35 100 Air Squats 50 Plate Lunge @ 45/25 100 Abmat Sit-Ups 15 Minute Time Cap Metcon (AMRAP – Reps) – Then – Teams of Two 1 Clean @135/95 1 Burpee 2 […]

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat cycle 3 sets 80% 3-6 Reps 6 reps Add 10lbs 5-5lbs 4-2.5lbs 3-1lbs deadlift 2 Sets 80% 3-6 Reps

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