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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

  • Friday 08092013

    By Adam Murphy

      Workout of the Day 5 Toe-2-Bar EMOM x 10 Remaining Time AMRAP Shoulder To Overhead Levels: 1=135/95 2= 115/85 3=95/65

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  • Thursday 08082013

    By Adam Murphy

      Partner WOD 3 Rds- 30min Cap 150 Double Unders 100 Wall Balls 50 Pull Ups ***Partition As Needed** RX= 3 Burpee Penalty for every break in a set (Trip on DU, Wall Ball hits the floor, Fall off Pull Up Bar) Scaled= No Penalty for Breaks

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  • Wednesday 08072013

    By Adam Murphy

      Sport WOD WOD A: Back Squat x3 Every 3:00mins x 4 sets then WOD B: 2 Heavy squat snatch every :90 x 8, record average load. The TWO reps don’t have to be tng but should be within a few seconds of each other to be considered a 2rep effort. Fitness WOD 30min Cap […]

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  • Tuesday 08062013

    By Adam Murphy

      Workout of the Day WOD A In 5 minutes, complete the following: Run 600 Meters, Rrow as many meters as possible Rest exactly 3 minutes, and then then WOD B Complete as many rounds and reps as possible in 5 minutes of: 3(2) MU, 6(4) HSPU Rest exactly 3 minutes, and then then WOD […]

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  • Monday 08052013

    By Adam Murphy

      Sport WOD WOD A. In 1:00 7 TNG clean AMRAP bar over burpees in remaining time Rest 2:00 x 5 sets Tough but fast on clean then WOD B: Clean Extension 3-5 reps at 90-100% max clean weight Fitness WOD 5 Rds 40 Air Squat (To Med Ball) 30 ABMAT Situps 20 Burpees

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  • Saturday 08032013

    By Adam Murphy

      Sport WOD WOD A Front Squat 3 Reps @ 75% 2 Reps @ 80% 1 Rep @ 85% 3 Reps @ 80% 2 Reps @85% 1 Rep 90% then WOD B Squat Clean 1.1 (2 reps, wait 10 seconds between reps) Every 2 mins for 16mins Sets 1-2 – 55-65% *Sets 3-4 – 65-75% […]

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  • First Friday 08022013

    By Adam Murphy

      Pick Your Own Hero/Girl/Benchmark First Friday Can’t Decide??? “Omar” For time: 95 pound barbell Thrusters, 10 15 Bar-facing burpees 95 pound barbell Thrusters, 20 25 Bar-facing burpees 95 pound barbell Thrusters, 30 35 Bar-facing burpees

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  • Thursday 08012013

    By Adam Murphy

      Workout of the Day WOD A: 5min AMRAP 400m Run 50 Double Under 40 Kettlebell Swings 30 Wall Balls 20 Toes-2-Bar 10 Muscle Ups -Rest 3mins Exactly- then WOD B: 7min AMRAP 400m Run 50 Double Under 40 Kettlebell Swings 30 Wall Balls 20 Toes-2-Bar 10 Muscle Ups -Rest 3mins Exactly- then WOD C: […]

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  •   SPORT Workout of the Day WOD A BS x 5 every 3mins x 4 sets Record Average LOAD, so all 4 sets should be working sets Beat your AVERAGE LOAD from: http://crossfitoldtown.com/wednesday-july-10-2013-3/ then WOD B. Every :90 x 8  sets 1 Hang snatch + 1 OHS build heavy   FITNESS 5 Rounds: 400m Run 30 abmat […]

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  • Tuesday 07302013

    By Adam Murphy

      Workout of the Day Cinco 2.1 3 Rds 5 Muscle Ups 5 Deficit HSPU 120 Steps OH Lunge (45/25)

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805 N. Royal St., Alexandria, VA 22314