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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

  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit Front Squat FS 90% x2 Push Press 5 sets to build to a heavy triple 3s pause at top 3s decent

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) Teams of 3 10 Rds 200m Row 30 DU 7 TTB

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit High-Hang Snatch Build to a heavy set of 2 Metcon (AMRAP – Reps) 14 min. amrap Clean and Jerk x 4 (205/135) Box jump Over x 2,4,6,8,12..ect. (24/20)

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit Back Squat Build to a Heavy set of 2 in 12mins Metcon (AMRAP – Reps) 83% Metcon (Time) 30-Pull Ups 30 Burpees 400m Run 20 Pull Ups 20 Burpee 400m Run 10 Burpees 10 Pull Ups 400m Run

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  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) teams of two 2k Row (must switch every 250m) 80 Wall Balls 60 Lateral Burpees 50 Push Press (135) 60 Lateral Burpees 80 Wall Ball 2k Row (switch every 250m)

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) 10 Rds Box Push 3-Chin over Pull Ups 2-CTB Pull Ups 1-Bar Muscle Up Box Push

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit Front Squat FS 87.5 x 3 Deadlift 77%x3 (must reset), 77%x3 (must reset) 72%xAMRAP tng

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (AMRAP – Rounds and Reps) 5min AMRAP 7 Thrusters 75/55 7 Lateral Burpee 7 Box Jump -Rest 5min- Metcon (AMRAP – Rounds and Reps) 5min AMRAP 7 Thrusters 75/55 7 Lateral Burpee 7 Box Jump -Rest 5min- Metcon (AMRAP – Rounds and Reps) 5min AMRAP 7 Thrusters 75/55 7 […]

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Power Clean 12 mins build heavy Metcon (5 Rounds for time) Every 3min x5 250m row 30 du 10 ttb

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit Back Squat 12 min to establish a 3rm Metcon (AMRAP – Reps) 83% AMRAP Metcon (Time) 4 rds 7 Muscle Up 7 Squat Snatches 7 Deficit HSPU135/95 Squat

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