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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 5@82.5% 5@82.5%+ 5@82.5%++ Deadlift EMOM x10 ODD: 3 TNG Deadlift EVEN: XX Pull Up Metcon (AMRAP – Reps) Pull Up Numberstotal reps

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) teams of 3 10 rds each 30 DU 8 ttb 6 hspu

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean Progression Wk 3 AVG Every 90s x7 Clean Start at 87% and build record average Metcon (AMRAP – Rounds and Reps) 3min AMRAP 15 Power Cleans (115/80) 15 Calorie Row Rest 3:00 Metcon (AMRAP – Rounds and Reps) AMRAP 3: 12 Power Cleans (135/95) 12 Calorie […]

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 92% +5# x 2,2 Then pause at 80% + 5# x1+ Metcon (Time) 4 Rounds: 5 Ring Muscle-Ups 20 kb swing 15 Box Jump

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  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) teams of two 3rds 600m Med ball run 40 lat burpees 60 Front Squats 135/05

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 100 du 25 s2oh 115/75 20 pull up 15 hspu 100 du 25 s2oh 115/75 20 pull up 15 hspu 100 du 25 s2oh 115/75 20 pull up 15 hspu

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Hang Power Snatch (15mins to build to 3rm) Back Squat (Add 10#)

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 5 rounds 400 run 20 Wall Ball 10 Burpee Box Jump 5 Muscle Ups (sub 10 dips)

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Weight) EMOM x10 odd-5tng deadlift Even-xx pull up Metcon (AMRAP – Reps) pull up total Metcon (AMRAP – Reps) teams of two 20min row Max Meters p1 rows p2 50 AbMats must rotate on erg every 50 abmats

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat Front Squat 85% x3, then +, + Metcon (AMRAP – Rounds and Reps) 15min AMRAP 30 Double-Unders 15 Toes to Bar 30 Double-Unders 15 Power Cleans (115/80)

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