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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

  • 20180818

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of Two 4 Rounds 3 x 200 M Run (6 totals) 30 Box Jumps @ 24/20 30 Hang Power Snatch @ 95/65 30 Overhead BB Lunge 30 Wall Ball Shots @20/14

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Push Jerk Metcon (Time) Grace-Ish 30 Clean and Jerks 165/115 Every 5reps Rx= 4 MU Scaled= 8 CTB

    CONTINUE READING
  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat (Build to a 3rm) Jugg wave 8 wk 1 5sets 65% x8 Rest 90s

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 0:00 Mile loop 15:00 800m 25:00 400m 35:00 200m Wod 4rds 20 burpee box jumps 25 wall ball 30/25 cal row Metcon (AMRAP – Rounds and Reps) Partial Rounds

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Snatch with Pause Snatch x2 Pause below the knee for 2s Metcon (Time) 10 rds 7 TTB 12 KB Swing

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 2 sets 3@ 87.5% Then 3rd set AMRAP @87.5% Metcon (Time) 5rds 12 Front rack lunge (135/95) 10 HSPU 30 Double Unders

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  • 20180811

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Saman (Time) Saman Hero WOD 8 Rounds for Time 13 Deadlifts (185lb/125lb) 17 Wall Balls (20lb/14lb) 400m run

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Push Jerk (Build to a 3rm) Metcon (Time) 5 rds 3 Muscle Up 6 s2oh (165/110) 9 ttb

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  • Thirsday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat (Build to a heavy 5) Clean Complex Floor-Hang below knee-above knee

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of two Every 5mins run 600m 30 burpees on plate 30 hspu 30 cal row

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