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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 Front Squat Build to a 4rm in 12miin then AMRAP @80% Metcon (AMRAP – Reps) FS AMRAP Metcon (AMRAP – Reps) Juggernaut wave 8 rep out 80%xAMAP

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 5rds 400m run 14 db snatch 500m row 40 sit up

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Hang Clean 12mins HAng Clean x5 Metcon (Time) 7 rds 7 Thrusters 7 Lateral Burpees 35 Double Unders95/65

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 4@87.5% 4@87.5%+ 4@87.5%++ Metcon (Time) 5rds 10 Box Jump (30/24) 10 HSPU 10 CTB

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  • COMPETITION CLUB

    By Adam Murphy

    CrossFit Old Town – Competition Club Warm Up: 250 M Row/ 200 M Run High Knees Butt Kickers 2 x 3 Inch Worms 10 Boot Strappers Toy Soldiers to ERG -Then- 250 M Row/ 200 M Run Sprinters Stretch to Cage Crab Walks to ERG 2 x 10 Cossack Squats 10 Ring Rows Scorpion Stretch […]

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  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of two 400m medball run 100 wallballs (don’t let ball drop) 400m med ball run 60 TTB (p2 must dead hang) 400m farmers walk 100 wallballs (don’t let ball drop) 400m med ball run 60 TTB (p2 must dead hang) 400m farmers walk Penalty […]

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) R+ 3 rounds 10 LOUPEE bar MU (extra push-up on burpee) 10 s2oh 185/125 Cash out 2k rowRX 3 rounds 10 LOUPEE pull-ups (extra push-up on burpee) 10 s2oh 135/95 Cash out 2k row

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard High-Hang Snatch EMOM x10 3x High Hang Snatch Front Squat 12mins to Build to a 5 rep max Metcon (AMRAP – Reps) 1 Set after you establish your 5rm 1x AMRAP @ 80%of 5rm

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 5 rounds: 400m run 30 oh lunge 20 plate Burpee 10 HSPU

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Deadlift 72.5%x 3×8 Metcon (Time) 21 pull ups 21 wallball 21 box jump 15-15-15 9-9-9

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