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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 (No Measure) Saturday Teams of 2 3rds 4mins 200m relay AMRAP power snatches 135/95 4mins 200m relay AMRAP lateral burpees 4mins 200m relay AMRAP TTB Metcon (AMRAP – Reps) snatch Metcon (AMRAP – Reps) lateral burpees Metcon (AMRAP – Reps) TTB

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here Cindy (AMRAP – Rounds and […]

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  • Wednesday teens

    By Adam Murphy

    CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard A: Push press (5-10) (5-10) In 10:00 Build to a heavy and perfect set of 6-10 unbroken barbell push presses (4-5 sets) In between attempts perform 5 pull-ups. Arms straight, chin over the bar. b1: run, burpee (AMRAP – Reps) In 3:00 run 200m […]

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat Every 3min x3 3-6 @ 75% check chart Clean and Jerk 12mins to find max

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Every 4mins run 400m 10 rds 10 wall ball 8 burpee 6 TTB

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Deadlift Every 3min x2 3-6 @ 75% check chart Metcon (5 Rounds for time) every 3min x5 6 dl @275/185 9 box jump 30/24 250m/200m row

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 77% x3 77% x3 AMRAP @ 77% (+5#) Metcon (AMRAP – Reps) In 15:00 R+ 5 sets each max UB reps of jerks and bar MU RX 5 sets each max UB reps of jerks and Ctbr+ 185/125 rx 155/105

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  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 3 Rds 40 power cleans (p2 holds front rack) 50 pull UPS( p2 is dead hanging) 60 push ups (p2 holds plank)

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of 3 250 row (200w) 10 push press 95/65 7 ttb Ten rounds relay Always start on row

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  • thursdaY

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat Every 3min x3 3-6 @ 75% check chart Snatch +OHS x3 Build heavy in 12 mins Snatch 3 OHS

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