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

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Workouts'S ARCHIVE

  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Push Press 5 Sets 3 Push Press @ 5-10# +from last week Metcon (Time) R+ 40 lateral burpees 30 S2OH 115/75 20 Bar MU Rx 40 lateral burpees 30 S2OH 95/65 30 CTB Scaled: 40 lateral burpees 30 S2OH 75/55 30 COB

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Power Clean 5 sets TNG 2@75% Back Squat Set 1 3@80 Set 2 3@82.5 Set 3 3@85 Then two sets 2reps at 87.5

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of 3 R+ 10rds 15/13 Cal Row 6 Burpee box jumps 15/13 Wall Ball Rx 12/10 Cal Row 5 Burpee Box Jump 12/10 Wall Ball Scaled 12/10 cal row 4 BBJ 10/8 Wall ball Metcon (AMRAP – Rounds and Reps) Rounds and reps

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Snatch 1 Power Snatch+Hang Squat Snatch+OHS Drop and then full snatch Metcon (No Measure) EMOMx10 Odd: 3 NON TNG DeadLifts (75% and build record average) Even: XX Strict Pull Ups Metcon (AMRAP – Reps) strict pull ups Deadlift record avg

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat Front Squat 4 sets 8 Reps @70% Metcon (2 Rounds for reps) R+ 2sets 6min AMRAP 6 Hang Power Cleans (115/75) 12 TTB 24 DU 2min Rest Rx 2sets 6min AMRAP 6 Hang Power Cleans (95/65) 8 TTB 24 DU 2min Rest Scaled 2sets 6min […]

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 25 Teams of 3 P1 Static Plate hold for 2 rds of AMRAP (45/25) P2/P3 working on AMRAP 8 DB Burpee DL (50/35) 6 DB Thrusters 4 Pull ups P1 gives P2 the plate once two rounds of the AMRAP […]

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Push Press 5 Sets 3 Push Press @ 5-10# +from last week Metcon (Time) 4 sets R+ 12 TTB 50 DU 25/23 Cal Row Rx 10 TTB 35DU 20/18 Cal Scaled 12 Knee Raises 75 Singles 18/15 Cal Row

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Power Snatch Power Snatch 5 Sets 2 reps @ 70% Set every 90s Back Squat 5 sets 3 Reps @85% Set every 3mins

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 3 sets 50 Anchored Sit Ups 50 Weighted Step Ups 40=Rx, 30 Scaled 5 Rope Climbs (R+) Rx=3 Scaled=1 600m Run

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean and jerk complex 15 mins to build Power Clean+Hang Squat Clean+Jerk Metcon (No Measure) EMOM x10 Odd: 3 non TNG Deadlifts 75% (record avg load if you build) Even: Strict HSPU Scale to HRPU or Wall Holds Metcon (Weight) Deadlift Metcon (AMRAP – Reps) HSPU

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