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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 02052015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Hang Power Clean (EMOM x8 3 TNG HPC) Must be unbroken Build Heavy WOD B: Metcon (AMRAP – Reps) Juggernaut Realization Phase Wk 3 10s WaveDeadlift 50% x5 60% x3 70% x1 75% AMRAP Rest as needed

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  • Wednesday 02042015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Chest-To-Bar Pull-ups (:20s AMRAP :40s Rest x5) WOD B: Metcon (AMRAP – Rounds and Reps) Teams of Two 25min AMRAP 1000m Row (250m Relay) 30 Box Jump 40 OH Lunge 50 Wall BallRx 24/20 45/25 Scaled Mod Box 25/15

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  • Tuesday 02032015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Back Squat (5×5) Every 3mins 75% WOD B: Metcon (5 Rounds for time) Every 3mins x5 7 HSPU 14 KB Swing 7 Plate BurpeeR+ Full ROM 53/35 45# plate Rx MOD ROM Scaled 2:1 HR Push Up

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  • Monday 02022015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Snatch Complex (Every 90s x8 ) Pause at Knee->Pause at HH->Pull Shrug + Full Snatch WOD B: Metcon (Time) 6rds 15 Power Snatches 30 Double UndersR+ 75/55 DU

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  • Saturday 01312015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Split Jerk (20mins Establish a 1RM) WOD B: Metcon (Time) 5rds 5 Power Cleans 5 Front Squats 10 TTBR+ 155/105 TTB Rx 135/95 K2E Scaled 115/75

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  • Friday 01302015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD : Metcon (Time) Teams of 3 8 Rds each 30 Double Unders 7 Burpee Box Jump Overs 3 Muscle UpsR+ DU 20inch Muscle Ups Rx Mod #s Scaled 30 Mountain Climbers 2:1 Dips

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  • Thursday 01292015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Hang Snatch (EMOM x9 2 Hang Snatch) WOD B: Metcon (Weight) Juggernaut Intensification Phase Week 2Deadlift 55% x5 62.5% x5 3 Sets 67.5 x10 Rest 90s between sets

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  • Wednesday 0128105

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Every 50s x7 (7 UB CTB Pull Ups) 7 UB CTB WOD B: Metcon (Time) 3 Rds 500m Row 25 Plate Burpees 25 OH Lunge 25 KB SwingRx 53/35 45/25

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  • Monday 01272015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Front Squat (5 X3 @ 85%) WOD B: Metcon (AMRAP – Rounds and Reps) 12min AMRAP 5 clean and jerks 10 wall ball 15 box jumpR+ 165/105 24/20 Rx 135/95 20 Scaled 115/75 Mod box

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  • Monday 01262015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Metcon (2 Rounds for reps) EMOM x12 ODD: 4-7 Strict Pull Up EVEN: 8-12 V Ups -Rest 1min- WOD B: Metcon (2 Rounds for reps) EMOM x12 ODD: 6-10 TTB EVEN: 30-50 DU

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