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  • Opening Hours

    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

  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard TNG Clean Progression every 90s x7 TNG Power clean x5 Start @65% build heavy RECORD AVG Metcon (Time) 5 rds 5 Hang clean 5 Front Squats 5 Muscle Ups155/105

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 87% (plus 10#) X 4,4 Pause 72% (plus 10#)) Metcon (AMRAP – Reps) 17 minutes: 50 calorie row 50 wall ball shots 50 shoulder to overhead 50 box jumps

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of two 7 rds 7 hang power cleans (185/125) 7 ctb P1 does all 7 cleans then p2 P1 does all 7 ctb then p2 Cash in 800m oh plate carry Cash out farmers walk

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Cash in 50 Plate Burpees HSPU=10-9-8-7-6-5-4-3-2-1 KB Swing=20-18-16-14-12-10-8-6-4-2 Cash Out 50 Plate Burpees

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 87% (plus 10#) X 4,4 Pause 72% (plus 10#)) Push Press Build to a 3RM

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 6 rounds 5 Muscle up 400 run 300m row 20 Box Jump

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat (82% (plus 10#) X 6,6 pause sq 67% (plus 10#) X 5+) Metcon (AMRAP – Rounds and Reps) 10min AMRAP 30 DU 15 Wall Ball 8 TTB

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  • Monday

    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 – Reps) GRANITE GAMES WOD 1 15 minutes: 10 squat clean & jerks (135/85lbs) 15 burpees over bar 8 squat clean & jerks (185/115lbs) 15 burpees over bar 6 […]

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 5rds 10 thrusters 95/65 10 ttb 10 big box jump 400m run

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Emom x30 Min 1: 3-5 muscle Up Metcon (AMRAP – Reps) Min 2: 7-10 plate burpee Metcon (AMRAP – Reps) Min 3: 10-15 wall ball

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