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

  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean Grip Deadlift off riser Clean Grip Deadlift off riser 4 sets 3@90/95/100% of clean Metcon (Time) 50ft HS Walk/ Bear Crawl (x2 HSW distance) 400m Run 30/20 (R+/Rx) HSPU (50 Push Ups scaled) 400m Run 50ft HS Walk/ Bear Crawl (x2 HSW distance) Metcon (Time) AT […]

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 4 sets 5@77.5% Metcon (Time) 4 rds 15 KB Swing (70/53-R+, 53/35-Rx, 35/26-Scaled) 45 DU (45-R+, 30-Rx, 45 Singles-Scaled) 15 TTB (15-R+. 12-Rx, 15 Vups-Scaled) Metcon (Time) At Home WOD4 rds 40 air squat 40 sit-ups 400m run

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  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 6 Rounds (Teams of 2) 25 Snatches (75/55) 100 DUs 4×200 *partition as needed

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Push Press 5 Sets 3 Push Press @ 5-10# +from last week Metcon (Time) R+ 3rds 18 hang Clean and jerks 115/75 400m Run Then 30 MU for time Rx 3rds 18 hang Clean and jerks 95/65 400m Run Then 15 BMU or 40 CTB Scaled 3rds […]

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Power Clean Power Clean TNG 5 sets 2 @77.5% Back Squat 5 sets 2@85% 2@87.5% 1@90% 2 sets 1@90%++

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Every 4mins run 400m For time R+ 7 rds 10 Plate burpees 20 Overhead lunges 10 TTB Rx 8 Burpees 16 OH Lunge 8 TTB Scaled sub Knee to elbow or 16 ABMAT

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Snatch 1 Power Snatch+Hang Squat Snatch+OHS Drop and then full snatch Deadlift Metcon (AMRAP – Reps) Strict pull ups Metcon (No Measure) EMOMx10 Odd: 3 NON TNG DeadLifts (75% and build record average) Even: XX Strict Pull Up

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 4 sets 5 Reps @75% Metcon (Time) 3 rds R+ 30/25 cal row 25 Box Jumps 20 HSPU Rx 25/20 cal row 20 Box Jump 15 HSPU Scaled 20/18 cal row 20 box jump 20 HRPU

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  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 60 Air Squats 60 Snatch (95/65) 60 Burpees 60 Cleans (135/95) 60 Burpees 60 Deadlifts (185/135) *partition 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 Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#

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