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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

  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat Build to a 1 rm with 3s pause Drop to 85% and rep out Metcon (Time) 21-18-15-12-9-6-3 Box jumps Wall ball

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  • 20180922

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of Two 30 Min Time Cap Cash in: 200 M Run 40 Air Squats (x 2) 40 Back Squat @ 50% Of team weight 2000M Row 40 Deadlift @ 60% Of team weight 1000M Row Cash Out 40 Air Squats 200 M Run (x […]

    CONTINUE READING
  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Strict Press 12min 4rm max 5s at the top 5s lowering Metcon (Time) Wod B 800m run 50 push ups (feet on plate) 50 oh lunge 50 v ups 800m run

    CONTINUE READING
  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Power Clean 12 mins Build to a heavy set of 5 TNG Back Squat 4×4 @80% Set every 3mins

    CONTINUE READING
  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 5rds 400m Run 20 Wall Ball 10 Burpee Box Jump 5 Muscle Ups (Ring)

    CONTINUE READING
  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Juggernaut Wave 5 WK 1 6 Sets 70% x5 Rest 75s Metcon (Time) 30-cal 10-hspu 50DU 20-cal 20-hspu 50-Du 10-cal 30-hspu 50-du

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 12 mins Build to a heavy single with 5s pause in bottom position. Then 3mins Establish max rep out set at 85% of top pause single. Metcon (AMRAP – Rounds and Reps) 10min AMRAP 12 kB swing 10 goblet squat 8 ttb

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  • 20180915

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of Three 10 Minute AMRAP 6 Front Rack Lunge @ 115/75 6 Burpees/ R + 8 Burpees 6 Pull Ups/ R + 2 Ring MU 200 M Run5 Minutes Rest Metcon (AMRAP – Reps) Teams of Three EMOM 15 15 […]

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Strict Press 5s pause at top 5s lowering Build in 12mins Metcon (5 Rounds for reps) 2min 12 wall ball 6 plate burpee max meter row 2min rest 5rds

    CONTINUE READING
  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 5×5 at 70% Set every 2mins Hang Power Snatch Hang power TNG x3

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