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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

  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of Two 500m sprint p1 500m sprint p2 50 bar over burpee 500m sprint p1 500m sprint p2 100 S2OH 135/95 500m sprint p1 500m sprint p2 50 bar over burpee 500m sprint p1 500m sprint p2

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  • First Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard First Friday (No Measure) Pick Your Own Hero/Girl/BenchmarkNeed to work a Skill? Practice Positions? 16.2 Movement Prep?

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  • Rhursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Hang Clean 12mins B: Deadlift 10s Every 3:00 Deadlift 65% x10 10 10+ Use WM to base % off of Add 5# to next thursday with every rep over 10 on your third set

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Metcon (Time) 10min cap R+ 10x UB sets of 5 hspu open standard Rx Amrap hspu full rom Scale/skill development 3x 45s hold wall facing rest as needed Kick up to hs if they can to correct wall hold Kip practice for those with both kick […]

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Back Squat Every 3:30 80% 80%+ 80%+ b: Metcon (Time) 3 rounds: 400m run 10 cl&jR+(165/110) Rx (135/95) Scaled (115/75)

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is […]

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) eams of two tomorrow 2k row (partition as needed) 75 kb swing (partition as needed) 50 burpee box jump 200 anchored sit ups 50 bbj 75 kbs 2k row

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Split Jerk Every 2:00 x 5 split jerk X 2 @ 80% Speed and Technique B: Metcon (Time) 8 rds prowler down and back Jog down and back

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A1: Hang below Knee With an empty bar and no warmup besides the bar only: 5:00 to build to max hang (above knee) sqcl A2: Hang Below Knee 5:00 to build to a heavy hang (below the knee) sqcl A3: Clean 5:00 to build to a heavy […]

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) Pick your level -3 UB muscle up X 10 -10:00 max MU -Banded MU transition -10:00 max strict pull-ups and dips, partition equally. -10:00 max modified strict pullup work and modified push-ups with knees elevated on medball Metcon (AMRAP – Rounds) EMOM […]

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