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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 Snatch OHS Complex 1 Power snatch 1 OHS 1 Hang Snatch Metcon (Time) 3 rounds: 7 ttb 14 power snatches (75/55) 400m run

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  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 100 DUs 60 bar over burpees 50 front squats 40 Push Jerks 30 Power Snatch 40 push jerks 50 front squats 60 bar over burpees 100 DUs Rx (115/65) R+ (135/95) Break up as needed

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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 Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 3@82.5% 3@82.5% 3+@82.5% Add 5# Power Clean TNG x2

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) teams of two RX 10 rds each 8 hspu 7 kB swing (70/53) 6 pull ups R+ teams of two 10 rds each 8 hspu 7 kB swing (70/53) 3 bar mu

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Deadlift 65% x 7 70% x 7 75% x 7+ Add 5# Metcon (5 Rounds for reps) 5 sets 2:30 AMRAP 12 wall ball 6 burpee box jump Max meter row to finish Rest 2:30 between rounds

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar 18 Clean and […]

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 30 Teams of 2 21 Air Squats EACH 15 Alternating DB Snatches EACH (50/35) 9 Hand Release Push Ups EACH —Every 5 minutes, the team rows a total of 750 meters. Partition as needed. R+ Option: Squats/Snatches/HRPUs synchronized

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Split Jerk Build to a heavy single. Metcon (Time) 3 rounds: 5 Curtis P (115/75) 20 wall ball 400m run

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Power Snatch TNG X2 Back Squat 3@82.5% 3@82.5% 3+@82.5%

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