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

  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) FaceTime Your Partner for bonus Points Partner WOD Every 4:00 run 400m with a partner, when you get back accumulate as many reps as possible in given movement (1 partner at a time) 0-4:00 AMRAP OH lunges 4:00-8:00 AMRAP Sit-ups 8:00-12:00 AMRAP HINDU […]

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Equipment: DT 5rds 12 Deadlifts 9 Hang Power Cleans 6 S2OH Minimal Equipment: KB Deadlifts/DB Deadlifts=Deadlift Sub KB Swing/Hang DB Clean (If single arm do reps per side)=Hang Clean Sub KB or DB S2OH (If single arm do per side)=S2OH Sub Bodyweight: 5 rounds 30 […]

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Overhead Squat OHS 5 sets 3 reps We are looking for a 5-7 effort-wise on a scale of 1-10 difficulty if you have a bar and plates. Set every 2mins (Minimal equipment) 5 sets 12 Wall squats(first 6 reps 3s down, 2s at the bottom and the […]

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30min Cap 2rds 40 Jumping Lunges 800m Run 40 Cal Row 800m Run **Once you finish you have 5min clock that starts immediately to achieve as many hand release push-up as RX HSPU R+ Subs: 40 Cal row sub KB/DB/BB sumo deadlift high […]

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 5 rounds 15 burpees 15 Turkish getups Backpack/dB/kB/odd object Sub 30 OH lunges

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 4 sets 3 reps @80 Metcon (AMRAP – Rounds and Reps) 15min AMRAP 15 Pull Ups 50 Wall Ball 10 CTB (Rx-8 CTB, Scaled-10 Pull ups) 50 Pistols 5 BMU (Rx-3 BMU, Scaled-CTB) 50 DU Metcon (Time) Home WOD 5 rounds 15 table pull-ups (or […]

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Box WOD 20 Hang squat clean 600m run 20 Thruster 400m run 20 Overhead squat 200m run 20 Front squat 400m run 20 Back squat 600m run Metcon (Time) Home WOD: 30 jumping lunge 600m run 30 burpees 400m run 30 jumping squats 200m run […]

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Push Press build to a heavy single Metcon (Time) 21/15/9 Deadlifts (225/145-R+, 205/125-Rx, 185/105-Scaled) Pull Ups (CTB-R+, COB-Rx, Ring Row-Scaled) Metcon (Time) At home: 20min AMRAP 5 Hindu Push-up 10 Odd object Squat 15 Sit-ups “Odd object Squat” Bear hug a heavy backpack/gymbag. Fill it with books […]

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat Back Squat 5 sets 2@87.5% 1@90% 3 sets 90%+++ Go for a new PR! Snatch Snatch 5 sets 3(1.1.1) @75% (reset on each) Metcon (Time) Home WOD Running Intervals 400m rest 2min 3 sets Goal is to stay within 2 seconds of each repeat rest […]

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 3rds Partner 1 800m run Partner 2 AMRAP 6 Pull Ups 8 Plate Burpees 12 OH Lunge Metcon (Time) At home WOD: Ladder up then down 1 Burpee 2 Step back lunge 2 Burpee 4 Step back lunge All the way up to 10 Burpee/20 […]

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