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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

  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 4 rds 50 Air squats 35 Abmat sit ups 20 burpees to plate

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  • Thursday WOD

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Front Squat (3) 3@82.5% 3@82.5% 3+@82.5% B: Deadlift (3) 75%x3 80%x3 85%x3+ reset all reps, no TnG

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Split Jerk Build to a heavy split jerk x2 in 12 mins 3s tempo in catch (split) 3s at full extension Metcon (Time) 5 rds 4 Bar MU (8 pull up) 12 DB Hang Clean and jerks (6each side) 250m row

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) teams of two 30min AMRAP 50 cal row 40 oh lunge 30 burpee box jumps

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Power Snatch Build to a 3rm tng snatch Metcon (Time) 3rds 15 TTB 25 WB 75 DU

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans, 185#/125# 21 […]

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Training for “Chad”? Teams of 3 5 rds EACH (relay style) 250m row 15 OH Walking Lunges (45/25 plate) 10 Pull Ups —THEN 150 Box step ups (20″ for all)* R+ option – wear a vest if you have one. *For step ups, one partner […]

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Split Jerk 3rm tempo 3s in catch 3s at extension Metcon (Time) 5rds 10 deadlift 8 front squat 6 s2oh **50 DU between each round** 165/115

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Power Clean 12mins build to a 4RM TNG 1: Back Squat 3@80% 3@80% 3+@80%

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of two 5 rds 20 TTB 20 Burpee Box Jump 5 Rope Climbs partition as needed

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