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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

  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Snatch 12mins Metcon (Time) 8rds 8 Hang power snatch 75/55 7 hspu

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit Back Squat 12min 3 rm Metcon (AMRAP – Reps) amrap @80% Metcon (Time) 100 DU 5 rds 10 CTB 10 Burpee 100 DU

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  • 20171014

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (AMRAP – Reps) Episode IV “A New V-Up” 30 Minute AMRAP Teams of Three 400 M Run Max V-Up Max Pull UpRx = V-Up/Pull Up R+= V-Up W/PVC and Pull Up Partner 1 starts on run Partner 2 starts on V-Up Partner 3 starts on Pull Up Rotate through, […]

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  • COMPETITION CLUB

    By Adam Murphy

    CrossFit Old Town – Competition Club Warm Up: At 10:00AM – 250 Row 1 Inch Worm 5 Push Ups 2 Deep Lunge (Right and Left) 5 Boot Strappers – 175 Row 1 Inch Worm 4 Push Ups 2 Deep Lunge (Right and Left) 4 Boot Strappers – 100 Row 1 Inch Worm 3 Push Ups […]

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) 10rds box push 6 burpee box jump overs box push

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit Clean 12mins to build heavy Back Rack Lunge 3 sets of 12

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) Teams of 3 10 rds 7 TTB 8 push press 115/75 9 wall ball

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Deadlift 77%x3 (must reset), 77%x3 (must reset) 72%xAMRAP tng Metcon (Time) 12 min 2k row max hspu in remaining *-5s from 2k

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  • monday regular hours

    By Adam Murphy

    CrossFit Old Town – CrossFit Front Squat 3 sets 4@ 82.5% Metcon (Time) 7rds 30 DU 3 Double Burpee Double Dip Muscle Ups

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  • 20171007

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Episode III “Revenge of the Press” Teams of Three 2000 M Row -Then- 21-18-15-12-9-6-3-6-9-12-15-18-21 S2OH @185/135 Box Jump Overs @ 24/20 KB Ab Shuffle -Then- 2000 M Row* Partition as needed between team mates (except on KB Ab Shuffle) “May the Leg Drive be with […]

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