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

  • Contact

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Workouts'S ARCHIVE

  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat Build to a heavy single Metcon (AMRAP – Reps) AMRAP @90% Metcon (Time) R+ 4rds 75 DU 7 Squat Snatch (115/75) 15 TTB Rx 4rds 50 DU 7 Power Snatches (95/65) 12 TTB Scaled 4rds 75 Singles 14 KB Swing (53/35) 14 V-Ups/Knee Raises

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of 2 30 min AMRAP 400m plate run (45/25) 20 BJs 12 R+ Partner DL (225/155) Rx Individual DLs (155/105) 4 BMU (scale 8 PU)

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Jerk 0:00-05:00 Tall Jerks *Focus is the Drive under the bar 05:00-15:00 Build to a heavy Jerk Metcon (Time) 3rds: R+ 30 Cal Row 15 Push Press (105/80) 2 Legless Rope climbs 3rds: Rx 25 cal row 15 S2OH (95/65) 2 Rope Climbs 3rds: Scaled 25 cal […]

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Snatch 5 sets 80+ (technique determines loading,) Back Squat 4 sets 3 reps @32×1 tempo (3s descending to bottom squat, 2s pause at bottom, as fast as possible standing up, 1s at top before next rep) Start @70% and build each set as long as tempo is […]

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 10 rds prowler up prowler back R+-8 ttb ub rx 6 ttb scaled knee raises or v ups x8

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Snatch grip deadlift Set Up like your Snatch Double Overhand Hook Grip Keep Hips and Chest in line Snatch Deadlift on plates 5 sets of 3@90 3@95 3@100 3@100+ 3@100++ Metcon (AMRAP – Reps) EMOMx8 Challenging number of strict pull ups (Scaled to ring rows) Metcon (Time) […]

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat Front Squats 0:00-10:00 Find a 1rm 10:00-15:00 AMRAP @85% of 1rm Metcon (AMRAP – Reps) AMRAP Metcon (Time) R+ (12min) 40 burpee cash in 5 rounds 10 Thrusters (105/80) 50 DU Rx (15min) 40 burpee cash in 5 rounds 10 Thrusters 75/55 30 DU Scaled […]

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  • 2020

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of 2 20min AMRAP 20 WB (20/14) 20 Hang snatch (115/75) *One person working at a time *Every 4:00min both partners do 20 Sit-ups

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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

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean 5 sets 80+ (technique determines loading,) Back Squat 4 sets 3 reps @32×1 tempo (3s descending to bottom squat, 2s pause at bottom, as fast as possible standing up, 1s at top before next rep) Start @65% and build each set as long as tempo is […]

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