Drop-in 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

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Workouts'S ARCHIVE

  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Jerk 0:00-05:00 Tall Jerks *Focus is the Drive under the bar 05:00-15:00 Build to a heavy Jerk Metcon (Time) R+ 2rds 40 Box Jumps 30 FRL (115/75) 20 S2OH (115/75) RX 2rds 40 Box Jumps 30 FRL (95/65) 20 S2OH (95/65) Scaled 2 rds 40 Jumps 30 […]

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Snatch 5 sets 1@87.5%+ Back Squat 4 sets 3 reps @32×1 Tempo

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 10 rds Prowler up Prowler down R+-8 ctb Rx-5 CTB Scaled-5 COB or 8 jumping pull ups

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Muscle Snatch Metcon (AMRAP – Reps) 1: Challenging number of strict pull ups EMOMx8 scale to negatives or horizontal ring rows if you can get more than 5UB every round add weight Metcon (Time) 2: 8min cap R+ 200ft HS walk Rx 15 strict followed by 30 […]

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat Build to a 1rm Front Squat (Amrap) 95% Metcon (Time) 5rds R+ 5 Cleans (165/115) 10 TTB 12 Lateral Burpees Rx 5 Cleans (135/95) 8 TTB 12 Lateral Burpees Scaled 5 Power Cleans (115/75) 10 K2E 12 Lateral Burpees

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) For Time Teamsof 2 20 Deads (185/135) 20 WB (20/15) 100 DUs 40 Deads 40 WB 100 DUs 60 Deads 60 WB 100 DUs 40 Deads 40 WB 100 DUs 20 Deads 20 WB Partition as needed

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Jerk Balance Metcon (Time) R+ 14min AMRAP 75 Cal Row 50 HSPU 25 Clean and jerks (135/95) Rx 14min AMRAP 75 Cal Row 35 HSPU 25 Clean and jerks (115/75) Scaled 14min AMRAP 75 Cal Row 50 HR Push Up 25 Hang Clean and jerk (75/55)

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean 5 Sets 85%+ Snatch 5 Sets 85%+ Back Squat 4 sets 3 reps @32×1 tempo (3s descending to bottom squat, 2s pause at bottom, as fast as possible standing up, 1s at top before next rep) Start @70% and build each set as long as tempo […]

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 10 rds Prowler Up Prowler Down R+ 6 Burpee Box Jump Rx 5 Burpee Box Jump Scaled 4 Burpee Box Jump

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Muscle Clean Build to a heavy Triple Metcon (AMRAP – Reps) EMOMx8 Strict HSPU lowest is score (scale to mod Rom or Seated DB press) Metcon (Time) 8min Cap choose your level 30 ring or bmu 50 CTB 60COB 30 tough ring rows

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