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  • Opening Hours

    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 Partner WOD, Only 1 person working at a time Once through For Time: 2,000M ROW (250m at a time), 1600M RUN (200m relay), 120 Hand Release Pushups (HTFU: Only chest touches, not thighs), 800m FARMERS WALK (switch as needed) suggested load 53w, 70m 31 Burpee Pullups

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  • Wednesday WODs Speed Strength: 2 Sumo Deadlifts every minute x 10 min (load=70% of 1rm) This is only our 2nd exposure to the Sumo deadlift. Click here for our last Sumo Deadlift WOD. If you missed the first exposure consider using 60% for this wod (if the movement feels natural consider bumping to 70% for […]

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  • Numbers

    By jerry

    TUESDAY “7777″ 20 min Amrap: 7 Pullup, 7 Dips,  7 Snatch (65w, 95m),  7 Push Press (65w, 95m) OR “357″ 20 min Amrap: 3 MU, 5 HSPU, 7 Snatch (65w, 95m) Rings must be set above above reach. The arms must be fully extended at the bottom with the hands turned out. A false grip […]

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  • MONDAY: “Gunny’s Revenge” :40 Max Reps, then :20 for transition, 1. Back Squat (suggested load is 60-70% of 1rm or 145w, 225m). 2. Burpees jumping and touching a piece of tape set 12″ beyond max reach. Rest 4 minutes. 4 rounds. Record total BS reps and load, record total Burpees touching tape. This is basically […]

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  • Saturday: “Mini-Wods” WOD 1: 3 rounds of 5 clean and jerk (105w, 155m) and 10 (20″w, 24″m) Box jump Rest 5-7 minutes WOD 2: FOUR rounds of 200m run, 15 KB Swing (53w, 70m), 10 HR Pushup Rest 5-7 minutes WOD 3 and 4: 5 minutes on the clock: For time 1,000m row (score for […]

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  • FRIDAY WODs

    By jerry

    FRIDAY WODs Strength Endurance: 3 rounds: 1 minute of max OHS (80w, 115m), 2 min rest. No rack, record total Conditioning: “Gun and Flight Simulator” (15 min cut-off) 5 unbroken pullups, 10 unbroken double unders 10 unbroken pullups, 20 unbroken double unders 15 unbroken pullups, 30 unbroken double unders 20 unbroken pullups, 40 unbroken double […]

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  • Partner WOD (one person working at a time) THREE rounds: 1,000m row (250m at a time) 50 Burpees 40 med ball cleans 30 t-2-b (scale to 90 situps) 800m relay run (200m at a time)

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  • WEDNESDAY

    By jerry

    WEDNESDAY: Gymnastic Strength 1-3 Challenging HSPU every minute x 10 min Attempt to stay at a challenging level (or make it tougher) the whole time. I’d rather you move from 3reps to 1 rep in the wod and stay at a challenging level then stay at 3 reps for all 10 rounds by making the […]

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  • "Kabul 9"

    By jerry

    Tuesday: “Kabul 9″ Honoring the Eight U.S. service members and One American civilian contractor killed April 27th, 2011 in a shooting at an Afghan air force compound in Kabul. A CrossFit Oldtown Hero WOD inspired by Fred Hixon. 900 meter cash in run 80 pull ups 10 deadlifts @ 185w, 275m 80 push ups 10 […]

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  • After warm-ups athletes will get 3 attempts to establish a 1 rep max in the Snatch After warmups athletes will get 3 attempts to establish a 1 rep max in the Clean & Jerk Score each lift plus your TOTAL!!

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