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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 View Public Whiteboard Front Squat 5×5 @77.5% set every 2min Metcon (Time) 5rds 5 Hang Squat Cleans 5 Lateral Burpee R+ 185/125 RX 155/105

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Wade For time, wearing a 20-lb. vest or body armor: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups 9 strict dips 6 strict handstand push-ups Then, run 1,200 metersU.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, […]

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 5k row AND 15 rounds 15 OH Plate Lunge (45/25) 10 Hanging Leg Raises (Scale: V-Ups) 5 C2B Pull Ups (Scale: CoB PUs, Ring Rows) *One partner must be on the rower at all times until the 5k is complete *Call time […]

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Strict Press 10min max 1rm Metcon (5 Rounds for time) every 3min 200m row 10 push press (95/65 8 Lateral burpee 5rds

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 3-6 reps @75% 3 sets 3min per set Add weight from last week 6=10 5=5 4=2.5 3=Stay the same Power Clean Build to a Heavy single

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 800m run 30 hspu 10 ttb 800m run 20 hspu 20 ttb 800m run 10 hspu 30 ttb

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Power Snatch 12 min Build to a heavy single CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat set every 4min 3×3 @90% Metcon (Time) 7 rds 7 burpee box jumps 3 bar muscle up

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP Teams of 2 P1 – 200m run P2 – 7 TTB – 7 Hang Power Snatch (95/35) *P2 works while P1 runs, switch when P1 comes in from run

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  • first friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard First Friday (No Measure) Pick Your Own Hero/Girl/Benchmark Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

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