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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

  • Monday

    By Adam Murphy

    CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard Midline hollow holds and superman A: Front Squat (5 sets 32×1 + 3 reps) 5 sets of 3 seconds down, 2 second hold at bottom, 1 second up; followed by 3 reps fast as possible. B: Skill EMOM (Total reps) EVEN: 3-6 pull ups […]

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Front Squat ( 85% x3 x5sets) (add if needed after first set, record Average) B: Metcon (AMRAP – Rounds and Reps) 12:00 Amrap 100 Du 50 plate burpee 40 OH lunge 30 TTB

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (No Measure) Running clock: A at 0:00 B at 10:00 mark C at 20:00 mark A: Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# B: Metcon (Time) In 3 minutes 500 Row Max Reps Deadlift Score = Row time – (Deadlift Reps x […]

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Wod: Metcon (Time) Teams of 3 Cash in 3x200m run each 7rds each 200m row 10 Front Rack Lunge (95/65) 10 KB swing Cash out 3x200m run each

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Push Press (5×3) 5×3 @ 90% Set every 2:30 B: Metcon (AMRAP – Rounds and Reps) 12min AMRAP 4 MU 15 Push Press 10 Lateral Burpees95/65

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard A: MidLine (No Measure) Tabata Plank Holds B: Sumo Deadlift (12 min build up to heavy double) Build heavier than last week Baseed on proper form C: Metcon (Time) Power Work Chain Drags and BurppesDrag Chain Down (Forward) Drag Chain Back (Backward) 5 Burpees

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Hang Power Clean (Hang Power Clean x3) 12mins B: Metcon (No Measure) Every 2min x 10 Odd: DL x 10 tng reps at 65% Even: weighted pull-ups x 3-6 reps B1: Metcon (Weight) Odd: DL x 10 tng reps at 65% B2: Metcon (AMRAP – Reps) […]

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: Metcon (Time) 400m Run 30 TTB 30 HSPU 400m Run 20 TTB 20 HSPU 400m Run 10 TTB 10 HSPURx Strict HSPU

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Back Squat (Back Squat Wk2, increase volume) sets of 4reps, first set is 80%, add load on next 4 sets as needed. Record average load. B: Metcon (AMRAP – Rounds and Reps) Teams of Two Partition as needed. 90 DU 30 KB 30 burpee15min AMRAP

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit Holiday Hours 0800 0900 View Public Whiteboard WOD: Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June […]

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805 N. Royal St., Alexandria, VA 22314