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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 Deadlift Every 3min x2 3-6 @ 75% check chart Metcon (5 Rounds for time) every 3min x5 6 dl @275/185 9 box jump 30/24 250m/200m row

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 77% x3 77% x3 AMRAP @ 77% (+5#) Metcon (AMRAP – Reps) In 15:00 R+ 5 sets each max UB reps of jerks and bar MU RX 5 sets each max UB reps of jerks and Ctbr+ 185/125 rx 155/105

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  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 3 Rds 40 power cleans (p2 holds front rack) 50 pull UPS( p2 is dead hanging) 60 push ups (p2 holds plank)

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of 3 250 row (200w) 10 push press 95/65 7 ttb Ten rounds relay Always start on row

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  • thursdaY

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat Every 3min x3 3-6 @ 75% check chart Snatch +OHS x3 Build heavy in 12 mins Snatch 3 OHS

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 200m run 3 muscle UPS 6 box jumps 9 burped to plate 400m run 4 muscle UPS 8 box jumps 12 burpee 600m run 5 mu 10 box jump 15 burprr 800m run 6 mu 12 box jump 18 bur[ee 1000m run 7 mu 14 […]

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean 12mins Establish heavy 1.1 (must reset from floor ) Quadzilla (AMRAP – Rounds and Reps) Quadzilla As many 1-5 unbroken hang squat clean ladders as you can in 10 min. (Do one then drop, 2 then drop, 3 then drop, 4 then drop, 5 then drop, […]

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 77% x3 77% x3 AMRAP @ 77% (+5#) Metcon (AMRAP – Reps) 12min R+ Max deficit HSPU (kipping) and Strict Pull-up RX Max HSPU and pull-upHSPU number must match pull up number on each set

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  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) teams of two 400m Med Ball Run 50 Power Cleans 400m Med ball run 50 Front Squats 400m Med Ball run 50 Squat Clean Thruster 400m Med ball run135/95

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard First Friday (No Measure) Pick Your Own Hero/Girl/Benchmark Omar (Time) For Time: 10 Thrusters, 95# 15 Bar-Facing Burpees 20 Thrusters, 95# 25 Bar-Facing Burpees 30 Thrusters, 95# 35 Bar-Facing BurpeesIn honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April […]

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