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  • 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

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Workouts'S ARCHIVE

  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) 1k Row 5 rds 12 OH Lunge 10 Wall Ball 8 Pull Ups 1k Row 5rds 12 OH lunge 10 Wall Ball 8 Pull ups

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit clean complex 2/6 Power Clean Hang Power Clean Squat Clean Hang Squat Clean Metcon (Time) 5 rds 8 Hang Power Cleans 12 TTB 50 DU155/105

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (AMRAP – Rounds and Reps) 6 minute amrap: 18 DB Snatch 9 Burpee Box Over 50/35 24/20 Back Squat add10#

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  • 20180203

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) Teams of Two 100 Calorie Row 90 Air Squats 80 Burpees 70 Box Jumps 60 Wall Balls 50 C2B Pull Ups -5 Minutes Rest then – reverse order.

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit First Friday (No Measure) Pick Your Own Hero/Girl/Benchmark Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit Front Squat 3 sets 2 reps (R1-3s Pause) (R3-2+) Deadlift 3×10 TNG

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) 3rds 100 Double Under 40 OH Lunge (45/25) 30 KB Swing (53/35) 20 TTB 10 Strict HSPU

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit PC COmplex 1 Power Clean 1 Hang Squat Clean 1 Power Clean Metcon (Time) 4 rds 8 Power Cleans 8 S2OH 8 Lateral Burpees rx-155/105

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (No Measure) Complete AMRAP in: 40 Cal Row 30 Box Jump Overs (24/20) 20 Thruster (135/95) 10 Ring Muscle Up 9 Minute AMRAP Part 2: Minute 9-15 Max Hang Squat Snatch Metcon (AMRAP – Rounds and Reps) AMRAP Hang Snatch Back Squat

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  • 20180127

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) Teams of Two 2000 M Row -then- 4 Rounds of: 50 Deadlifts @ 225/155 50 Pull Ups 50 Abmat Sit-Ups -then- 2000 M Row* One partner must be holding the barbell with full hip extension before the other partner can begin rowing. ** Partition as needed

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