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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 A: (No Measure) Midline- Dead Bugs B: Sumo Deadlift 12 MIn build up to heavy set of 3 C: Metcon (Time) Every 3 Min x 5 150m row 10 Wall Ball 7 Burpee Box Jumps

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Hang Power Snatch (15mins) 15mins Build Heavy B: Metcon (No Measure) Every 2:00 x 10 Odd: DL x 3-6 reps at 70%+ (add based on previous) Even: weighted pull-ups x 3-6 reps (increase volume or load from last) B1: Metcon (AMRAP – Reps) DL x 3-6 […]

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 800m run 15 Burpee Box jump 21 HSPU 42 Anchored Sit Up 600m run 12 Burpee Box jump 15 HSPU 30 Anchored Sit Up 400m run 9 Burpee Box jump 9 HSPU 18 Anchored Sit Up

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard Midline 5 x :30s ring plank holds rest :30s every set A: Front Squat (Every 2:00 min x 5 sets of 32×1+2) Wk1: 5sets of 32×1 plus 2reps, first set is 80%, add load on next 4 sets as needed. Record average load. B: […]

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Front Squat (5×2) 85% x2 5sets (add if needed next 4 sets) Every 2:30 B: Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 5 CTB 5 Pullup 5 t2b 50 DU

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit Compare to: http://crossfitoldtown.com/monday-8/ View Public Whiteboard WOD: Metcon (Weight) The Big Clean Complex 6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang […]

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (No Measure) 48min Running Clock A: Snatch (1 Rep Max) 0:00-12:00 B: 1-Mile Run (Time) Max Effort 1-Mile Run12:00-24:00 C: Clean (1 Rep Max) 24:00-36:00 D: 2k Row (Time) Max Effort 2k Row36:00-48:00

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Push Press (1×1) 15mins Establish a 1rm B: Metcon (Time) 30 S2OH (95/65) 75 Double Unders 25 Burpees 20 S2OH (135/105) 75 Double Unders 25 Burpees 10 S2OH (165/115) 75 Double Unders 25 Burpees

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  • Wednesday Teens

    By Adam Murphy

    CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard A1: Metcon (Weight) Strength EMOM x 10 Odd – 3 x Sumo DL A2: Metcon (AMRAP – Reps) Even – X # of Pullups B: Metcon (Time) Partner Chipper 1 Partner works at a time 100 Wallballs 80 Sit Ups 60 Lunges 40 Burpee […]

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: High Hang Clean + Hang Clean (1×1) 15mins Build Heavy High Hang Clean + Hang Clean B: Metcon (No Measure) Every 2min x 10 Odd: DL x 10 tng reps at 60% Even: weighted pull-ups x 3-6 reps B1: Metcon (Weight) Odd: DL x 10 tng […]

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