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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

  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Metcon (Weight) Wodapalooza WOD 1 3 Position Snatch Floor Hang Below Knee Hang Above Knee Compare to: https://app.wodify.com/Performance/PublicWhiteboard.aspx?WhiteboardKey=5rpjxe1egj&Date=10%2f05%2f2015&ProgramName=CrossFit . B: juggernaut 3’s accumilation (Weight) 75% x 7 sets x 3repsDeadlift

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Happy Birthday Jerry Hill!!!!!!! View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD Partition as needed 12:00 AMRAP 49 Cal row 49 HSPU Score rounds plus reps Rest/transition 2:00 Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 49 Burpee 49 TTB Score rounds plus reps Rest/transition 2:00 Metcon […]

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard a: Front Squat Front squat: 88×4, 88×4, pause 73×3 b: Metcon (5 Rounds for time) Every 2:30×5 10 Box Jump 10 KB 10 s2oh (135/95)

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Metcon (Weight) Every 1:30 X 6 3 cleans record average load over all reps, start around 85%. B: Metcon (Time) R+ 3 rounds 12 Hang Power Clean 185/125 100 DU RX 155/105 65 DU

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Class vs Class total score 1pt=5 burpee 1pt=10 box jump 2pt=10 pull ups 2pt= 4 burpee BOX JUMP 30/24 2pt =7 ttb 3pts =15 wall ball 3pts= 3 muscle ups 3pts =1 rope climb Every 5mins 400m run everyone 40min Amrap

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit 0800-0900 View Public Whiteboard Metcon (Time) teams of 2 200m relay run 3x each 40 FR Lunge 60 Push Press 80 Front Squat 200m Relay x3 80 FS 60 Push Press 40 FR Lunge 200m Relay 3xrx 115/75

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit 0500-1230 only View Public Whiteboard Metcon (Time) 3rds Run 800m 25 pull ups 15 big box jumps 30/24

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Back Squat Back squat 88×4, 88×4 Then pause 73×3 B: Metcon (5 Rounds for reps) Every 02:30 x5 25 WB 10 KB swing AMRAP DU

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Clean Complex (x1) Floor-Hang below knee-above knee12mins B: Metcon (Time) 15 UB cl&j 15 lateral burpee 12 UB cl&j 12 lateral burpee 9 UB cl&j 9 lateral burpee *7 burpee penalty for each break*

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (4 Rounds for reps) Team Wod 2 per team Max reps at each station 2 full rounds Every 4min 400m run Station 1 Wall ball Station 2 Box jump Station 3 Hang power cleans Station 4 Muscle ups P1 runs 200m P2 reps out P2 runs […]

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