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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 (1 Clean every :90x7set) Cleans Compare to April 12 Metcon (Time) 15,12,9 Hang sqcl Pullups R+ (155/115) and CTB

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat (87% X 4,4 Pause 72% X 3+) Set Every 3mins Metcon (Time) 2k row 75 wall ball 50 burpee on plate

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 200m run 24 front squats (185/115) **every drop 200m run 24 bar over burpees 24 hang power clean (155/105) **every drop 200m 24 ttb 24 thrusters (115/75) ** every drop 200m 24 bar over burpees

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 10 muscle ups 15 handstand push up(strict) 20 kb swing 53/35 25 box jump over 24/20 30 wall ball 25 box jump over 20 kb swing 15 strict handstands 10 muscle up

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat (82% X 6,6 Pause sq 67% X 5+) Set every 3 Deadlift (76%x8,8,8+)

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of 3 Relay 10rds 7 plate burpee 12 oh lunge 200m row

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard clean progression every 1:30 X 7, Clean X 2reps start around 80%-85%, record average load. Metcon (AMRAP – Rounds and Reps) Event 3 Masters Qualifier 15:00 AMRAP 
55 double-unders
 15 chest-to-bar pull-ups
 5 hang power cleans Men use 155 lb.
Women use 105 lb.

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat (82% X 6,6 Pause sq 67% X 5+ ) set every 3mins Metcon (Time) 21-15-9 reps for time of: Row for calories Thrusters95/65

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “Team Running Chief” 40min AMRAP 3-Power Cleans (135/95) 6 Push Ups 9 Air Squats*Partner 1 runs 400m *Partner 2 does an amrap of 3 PC, 6 pushup, 9 squat *Switch on Run

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 5 MIN AMRAP 3 MUSCLE UPs 6 BurpeesScale is 2:1 Pull Ups rest 5mins after Metcon (AMRAP – Rounds and Reps) 7min AMRAP 6 TTB 12 Wall BallRest 5mins after Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 7 box […]

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