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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 A: Snatch (1 RM) Build to a heavy Single in 12mins B: Metcon (Time) Teams of 2 3rds 200m Relay x3 each athlete 3 rds Each 7 Power Snatch 7 Lateral Burpees P1 does snatch then P2 P1 does burpees then P2115/75

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Metcon (AMRAP – Rounds and Reps) 5min AMRAP 30 cal Row 25 HSPU 20 S2oh 15 MURx 95/65 B: Metcon (AMRAP – Rounds and Reps) 7min AMRAP 30 cal Row 25 HSPU 20 S2oh 15 MU C: Metcon (Time) 30 cal Row 25 HSPU 20 S2oh […]

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard A: Knee jumps (5 attemps) Knee jumps 5 attempts Can increase height if deemed ok by coach B: 3 Hang Clean + 2 Push Press (12 min build heavy) Record heaviest load C: Metcon (Time) 21-15-9 Push press Lateral Burpees 400 meter run after […]

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Power Clean + Hang Clean 15mins Establish a Heavy single B: Metcon (No Measure) Every 2:00 x 10 Odd: DL x 3 reps@80%, add weight each set as needed. Even: weighted pull-ups x 3-6 reps (increase volume or load from last) B1: Metcon (Weight) DL x […]

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 800m Run 5 TTB 10 Lunge 600m Run 10 TTB 20 OH Lunge 400m Run 15 TTB 30 OH lunge 200m Run 20 TTB 40 OH lunge

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard A: Back Squat (15 min build up to a heave set of 5. ) Take time to rate yourself. out of the 5 reps how many did you do you perfect. (form, depth…) If not a 5 out 5 then you do not move […]

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Front Squat (85% x4x5sets ) 85%x4x5sets (add if needed next 4 sets) B: Metcon (Time) 5 rounds 20 Wall Balls 40 Double Unders 10 Big Box Jumps

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Power Snatch (3 TNG) 13mins B: Metcon (Time) 15-12-9 Power Snatch CTB BurpeeRX 115/75

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) teams of 2 4 rds 30 Power Cleans 30 Front Squats *400m run after each runrd 1-95/65 rd 2-115/75 rd 3-135/95 rd 4-165/120

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Metcon (AMRAP – Rounds and Reps) 5min AMRAP 30 Cal Row 30 Push Press 30 TTB 90 DUrx 95/65 B: Metcon (AMRAP – Rounds and Reps) 7min AMRAP 30 Cal Row 30 Push Press 30 TTB 90 DU C: Metcon (Time) For Time 30 Cal Row […]

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