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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

  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 800m run 40 Back Squats (R+ Bodyweight, Rx 135/95) 200 DU 2k row 40 Back Squats 200 DU 800m run

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Push Press 5rm 5s pause at top 5s lowering Metcon (Time) Wod B 5rds 18 wall ball 9 ttb 3 burpee bar muscle ups Sub burpee pull up

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Deadlift Max Deadlift 1RM

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of 3 10 rds 200m row 8 box jump overs 8 push press 115/75 Metcon (AMRAP – Rounds and Reps) Rounds and reps

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 5×5 @77.5% set every 2min Metcon (Time) 5rds 5 Hang Squat Cleans 5 Lateral Burpee R+ 185/125 RX 155/105

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Wade For time, wearing a 20-lb. vest or body armor: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups 9 strict dips 6 strict handstand push-ups Then, run 1,200 metersU.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, […]

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 5k row AND 15 rounds 15 OH Plate Lunge (45/25) 10 Hanging Leg Raises (Scale: V-Ups) 5 C2B Pull Ups (Scale: CoB PUs, Ring Rows) *One partner must be on the rower at all times until the 5k is complete *Call time […]

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Strict Press 10min max 1rm Metcon (5 Rounds for time) every 3min 200m row 10 push press (95/65 8 Lateral burpee 5rds

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 3-6 reps @75% 3 sets 3min per set Add weight from last week 6=10 5=5 4=2.5 3=Stay the same Power Clean Build to a Heavy single

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 800m run 30 hspu 10 ttb 800m run 20 hspu 20 ttb 800m run 10 hspu 30 ttb

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