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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

  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (No Measure) 400m run 40 KB 30 Oh lunge 20 TTB 10 MU Metcon (AMRAP – Rounds and Reps) 5min AMRAP Metcon (AMRAP – Rounds and Reps) 7min AMRAP Metcon (Time) For Time

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard High-Hang Snatch 3rep from the high hang power Metcon (5 Rounds for time) Every 3mim x5 300/275m row 8 burpees 30 DU

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 1rm With a 1s Pause Rep Out @ 95% Metcon (Time) 4 rds 12 Pull Ups 10 box jumps 24 wall balls Chat Conversation End

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  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) teams of two 50 Burpees 400 meter Run 50 Kettlebell Swings (53/35) 400 meter Run 100 Wall Ball 400 meter Run 50 T2B 400 meter Run 50 Burpees

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  • The “Scotty Rogers”

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Scotty Rogers (Time) 9 Snatch (135/95) 3 Loupee Over Bar 6 Snatch (165/115) 6 Loupee Over Bar 3 Snatch (185/125) 9 Loupee Over Bar 100 Double Unders 9 Clean and Jerks (185/125) 3 Muscle Ups 6 Clean and Jerks (205/135) 6 Muscle Ups 3 Clean and Jerks […]

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 4×4 @82.5% Set every 3min Juggernaut 5s AMRAP 50% x5 60% x3 70% x2 75% x1 80% x1 85% AMRAP

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 10rds 20 air squats 10 box jumps 8 ctb pull ups 0:00-12:00 Mile 12:00-20:00 800m run 20:00-26:00 600m run 26:00-30:00 400m run

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard High-Hang Clean 12min Build to a heavy triple power clean from the high hang Metcon (No Measure) 4min AMRAP 6 HSPU 8 KB Swing rest 2mins 4min AMRAP 12/10 Cal Row 14 OH Lunge rest 2mins Metcon (AMRAP – Rounds and Reps) AMRAP 1 Metcon (AMRAP – […]

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat FS x1 1s pause at the bottom then rep out at 90% Metcon (Time) 7rds 7 TTB 7 Burpee Box Jump 14 Wall Ball

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  • 201801006

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 12 Teams of Two 3 DL @ 315 21 Box Jumps 6 DL @ 275 18 Box Jumps 9 DL @ 255 15 Box Jumps 12 DL @ 225 12 Box Jumps 15 DL @ 185 9 Box Jumps 18 […]

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