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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

  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Juggernaut Wave 5 WK 1 6 Sets 70% x5 Rest 75s Metcon (3 Rounds for time) Every 5mins x3 25 wall balls 75 double unders 250m row

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  • Monday

    By Adam Murphy

    CrossFit Old Town, CrossFit Old Town – CrossFit View Public Whiteboard Back Squat Every 3min x3sets 3-6reps @ 80% Metcon (Time) 21-15-9 Push Press (115/75) Pull Ups

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  • No End In Sight

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 10 Rounds Teams of Two 17/15 Calorie Row 6 Burpee Box Jump Over (24/20) 6 Hang Squat Clean (135/95)*40 Minute Time Cap *Every rep left over add 1 second. *ex. 1 Round = + 29 Seconds

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  • COMPETITION CLUB

    By Adam Murphy

    CrossFit Old Town – Competition Club Warm Up: 250 M Row -Then- 10 Boot Strappers 3 Inch Worms 2 Spidey Stretch (x2) -Then- Barbell Back Squat Every 3 Minutes 5 Squats @ 135/95 *After a Set Perform the following: Set 1 – Couch Stretch 00:45 RT/LFT Set 2 – Lumbar LAX ball Smash W/ Foot […]

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 30 HSPU 30 TTB 100 DU 20 HSPU 20 TTB 100 DU 10 HSPU 10 TTB 100 DU

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard a A. Snatch 12min to build heavy 1 high hang 1 hang above knee 1 hang below the knee Front Squat Front Squat Build to a 3rm in 12min Metcon (AMRAP – Reps) AMRAP @80%

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 4rds 600m Run 8 Double Burpee Muscle Ups 20 Wall Ball (12/10)RX 12 Double Burpee Pull ups 30 wall ball

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Power Clean 12min to build heavy Metcon (AMRAP – Reps) 8min AMRAP Power Cleans at 90% of A

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 3@90% 3@90%+ 3@90%++ Metcon (5 Rounds for time) Every 3min x5 20/17cal 15 Box jump 15 KB swing

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  • CrossFit 20170722

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of Two 3 Rounds 50 Pull Ups 200 M Relay Run x 3 14 Cleans @ 225/155* Partition the Pull Ups and Cleans as needed. * 3 runs per person, 6 total as a Team of Two * 40 Min Time Cap

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