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

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Workouts'S ARCHIVE

  • 2020

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of 2 20min AMRAP 20 WB (20/14) 20 Hang snatch (115/75) *One person working at a time *Every 4:00min both partners do 20 Sit-ups

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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

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean 5 sets 80+ (technique determines loading,) Back Squat 4 sets 3 reps @32×1 tempo (3s descending to bottom squat, 2s pause at bottom, as fast as possible standing up, 1s at top before next rep) Start @65% and build each set as long as tempo is […]

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  • CrossFit Old Town – CrossFit View Public Whiteboard Clean Deadlift Set Up like your clean Double Overhand Hook Grip Keep Hips and Chest in line Clean Deadlift on plates 5 sets of 3@90 3@95 3@100 3@100+ 3@100++ %off clean Metcon (AMRAP – Reps) EMOM x8 choose challenging number of Strict HSPU (seated db press scale) […]

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat Front Squats 0:00-10:00 Find a 1rm 10:00-15:00 AMRAP @80% of 1rm Front Squat Metcon (Time) 4rds: R+ (10min ) 12 Power Snatch (95/65) 10 OHS 12 Burpee over bar 4rds: Rx (12 min ) 10 Power Snatch (75/55) 8 OHS 12 Burpee over bar 4rds: […]

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 4 RFT 3x200m run EACH 12 Man Makers (50/35) 8 Weighted K2E (20/14 med ball between knees) 4 Rope Climbs

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Strict Press 90% AMRAP Metcon (AMRAP – Reps) 15 min cap 4rds 10 DL 10 Burpee box jump max meter row in remaining time 225/155

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  • 0800 & 0900

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of Two 40min AMRAP 8(5min interval) 5min interval is broken down like this: 3min AMRAP (one working at a time partition as needed) Then when 3mins is up 2min clock(rest timer) Both partners go out for a 400m run Rest […]

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  • CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 12-Days of Liftmas1-200m run 2-BMU (CTB) 3-HSPU (HRPU) 4-Box Jumps 5-Thrusters 6-Plate Burpee 7-Plate G2OH 8-TTB 9-Hang Power Clean 10-Wall Ball 11(0)- DU 12-Devils Press Barbell weight= 95/65 Festive attire is always welcome!! Move through as the song goes: 1 2-1 3-2-1 4-3-2-1 ………… 12-11-10-9-8-7-6-5-4-3-2-1

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 2-2-2+ @87.5% Metcon (Time) 3rds 400m run 20 oh lunge

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