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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

  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Snatch (EMOM x9) 1 Snatch Pull (Pause at knee pause at pockets pull) 1 Full Snatch WOD B: Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: Metcon (Time) 50 Cal Row 15-12-9 Thrusters Burpee Box Jump Overs 50 Cal RowR+ 115/75 24/20 Rx 95/65 20

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Hang Power Clean (Hang Power Clean x3) 15mins Touch and Go WOD B: Metcon (AMRAP – Reps) Juggernaut wave 5 wk 3Deadlift 50% x5 60% x3 70% x2 75% x1 80% x1 85% AMRAP Rest as Needed

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  • Wednesday 0318

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Metcon (2 Rounds for reps) EMOM x12 Odd- xx HSPU Even- xx High Box Jumps WOD B: Metcon (Time) 3 rounds: 20 s2oh 20 burpee 400 runRx- 95/65

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  • Tuesday 03172015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Back Squat (5×4 @84%) Set every 3mins WOD B: Metcon (AMRAP – Rounds and Reps) Teams of Two 15min AMRAP 1000m Row 100 Anchored sit ups 100 KB SwingRx 53/35 Partition as needed

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  • Monday 03162015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD : Metcon (Time) 5rds 20 Cleans 30 Box Jumps (30/24) 40 Cals *Partition as needed *Ascending weights on cleans rd1-135/95 rd2-155/110 rd3-185/125 rd4-205/135 rd5-225/145

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  • Friday 03132015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Metcon (AMRAP – Reps) 3rds 60s Max effort HSPU rest 90s WOD B: Metcon (AMRAP – Reps) 10min AMRAP 10 Push Press (95/65) 10 Front Rack Lunge 10 Lateral Burpee

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Snatch (Max Snatch) 20 mins WOD B: Metcon (Weight) Juggernaut Wk 2 Wave 5 Deadlifts62.5% x2 72.5% x2 4 sets 77.5% x5

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Metcon (2 Rounds for reps) EMOM x12 Odd: xx Muscle Ups Even: xx PistolsScaled: False Grip Ring Rows Goblet Squat WOD B: Metcon (Time) 3rds 30 Wall Ball 400m Run 50 Double Unders

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