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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

  •   SPORT: WOD A. Back Squat x 5 every 3:00 x 4 sets, record average load (all 4 sets should be working sets), no misses! WOD B. EMOM x 10 MIN Odd min: mid thigh hang snatch x 1 Even min: Snatch from the floor x 1 Build heavy. Fitness: 25:00 AMRAP 400m run, 200m […]

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  • Tuesday 07082013

    By Adam Murphy

    Workout of the Day WOD A: Every 2:30 x 6 (3 each) Odd max c2b pull-ups Even max HSPU then WOD B: 8min AMRAP XX DU cash-in 12 Wall Balls 8 Burpees **DU Levels** 1-150 2-100 3-70

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  • Monday 07082013

    By Adam Murphy

    Sport WOD WOD A: In 12:00 quickly build to a heavy yet fast 3 Rep tng sqcl thruster Compare to: http://crossfitoldtown.com/monday-04292013/ then “DT” 5 rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Fitness WOD Partner wod-Teams of Two Must hold medball […]

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  • Saturday 07062013

    By Adam Murphy

    Sport WOD Front Squat Find your 1 rep max. 20 mins then Every 90s x10 2 Power Clean & Jerk -Work Heavy- Fitness WOD mile Loop 2rds 15 KB Swing 15 Burpee 15 DB Push Press 800m Run 2rds 15 KB Swing 15 Burpee 15 DB Push Press 400m Run 2rds 15 KB Swing 15 […]

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  • First Friday 07052013

    By Adam Murphy

    Workout of the Day First Friday!! Pick Your own Hero/Girl/Benchmark WOD CANT DECIDE???? “Loredo” 6 rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters If you did another benchmark, still note your time in this WB so we can see what you did! Then go to http://crossfitoldtown.com/july-2013-benchmarks/ and see […]

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  • Wednesday 07032013

    By Adam Murphy

    Sport WOD Back Squat Find your 3 rep max. 15min cap then Every 90s x10 (5 each) Odd-High Squat Clean Even-Full Squat Clean Fitness WOD 5rds 400m Run 30 Air Squat 20 KB Swing

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  • Tuesday 07022013

    By Adam Murphy

    Workout of the Day WOD A 30 Muscle-ups for Time Sub for MU- 50 Ring Push ups For Time WOD B 7Rds 7 Plate Burpees 7 T2B 10min Cap

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  • Monday 07012013

    By Adam Murphy

    Sport WOD EMOM x8 3 T-N-G Power Snatch AMRAP Double Unders in Remaining Time then EMOM x8 5 T-N-G Deadlift AMRAP Wall Balls in remaining time Fitness WOD EMOM x8 9 DB Thrusters AMRAP Slamball then EMOM x8 9 KB Swing AMRAP Goblet Squats

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  • Saturday 06292013

    By Adam Murphy

    Sport WOD Front Squat x3 20mins to establish a 3RM then In 1:00 3 TNG clean AMRAP bar over burpees in remaining time rest 2:00 x 5 sets. Build heavy on clean but keep movement and speed. Fitness WOD 30min AMRAP 400m Run 3rds 10 Burpees 15 Box Jumps

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  • Friday 06282013

    By Adam Murphy

    Workout of the Day-8 Sets 4 Each A1: Every 2:30 x 4 ODD max UB pullups (don’t game the pullups, go for a PR and all out each set) A2: Every 2:30 x4 EVEN max UB Push jerk

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