FREE TRIAL CLASS
  • 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

  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

Workouts'S ARCHIVE

  • 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

    CONTINUE READING
  • 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

    CONTINUE READING
  • 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

    CONTINUE READING
  • 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

    CONTINUE READING
  • Thursday 06272013

    By Adam Murphy

    Workout of the Day 7:00 AMRAP 15 Wallball 10 T2B Rest 3:00 then 7:00 AMRAP 15 Kettlebell Swings 10 Dip Rest 3:00 then 7:00 AMRAP 15 HR Pushup 10 Box Jump

    CONTINUE READING
  • Wednesday 06262013

    By Adam Murphy

    Workout of the Day Deadlift Find your 1 rep max. 50% or 1rm x5reps 65% x4reps 75% x3 Reps 85% x 2 Reps 95% x1 Reps 100% New PR *Base 100% off new PR** Input your previous 1 RM max to the Whiteboard before today’s attempt, so that you can track progress! http://crossfitoldtown.com/max-deadlift/ Fitness WOD Teams […]

    CONTINUE READING
  • Tuesday 06252013

    By Adam Murphy

    Workout of the Day 3 rounds of 15 c2b pull-ups 50 Double Under 15 HSPU

    CONTINUE READING
  • Monday 06242013

    By Adam Murphy

    Sport WOD Every 90s x14 (7 Each) Odd- 2 High Hang Squat Snatch Even- 2 Full Squat Snatches Work Heavy Fitness WOD 21min AMRAP 400m Run 30 DB Push Press 30 Lunges 30 KB Swing

    CONTINUE READING
  • Saturday 06222013

    By Adam Murphy

    Sport WOD WOD A: Back Squat x 5 20min to establish 5 RM then WOD B: 1 Hang Squat Clean 1 Squat Clean 20 mins- Work Heavy Fitness WOD 30min AMRAP 1 mile Loop 30 Burpees 30 Dumbbell Thrusters (25/20) 30 ABMAT 800m Run 25 Burpees 25 Dumbbell Thruster 25 ABMAT 600m Run 20 Burpees […]

    CONTINUE READING
  • Friday 06212013

    By Adam Murphy

      Workout of the Day 20 min: 10 Push Press @115/80 10 pullups 10 KB swing @53/35

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