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Workout of the Day WOD A: Every 2min x8 Split Jerk 3-70% 2-80% 1-83% 1-86% 1-89% 1-92% 1-95% 1-95+% then WOD B: 15 mins Skill Work 4 Groups Group 1: Have Muscle Ups *Work Strict Muscle Ups* *Kipping Dips* Group 2: Don’t Have MU’s *MU Transitions* *Tabata False Grip Holds* *False Grip Hold + […]MORE INFO
Fitness is my passion, and it has been for thirty-three years. At the age of fourteen, exercise intrigued me beyond mastering a basic level of competency. Even at that early age it struck me that if I could become stronger and faster and develop more endurance, then I would be able to play harder. Play […]MORE INFO
I was a multi-sport athlete growing up and throughout high school, competing in Football, Track & Field, and Baseball. I graduated from Radford University with a degree in Sports Administration and am currently enrolled at George Mason University pursuing a degree in Kinesiology. I found Crossfit in late 2008 and have been hooked ever since, […]MORE INFO
Kelley started Crossfit at CFOT in 2009 after a friend, who was also a personal trainer, suggested it. In 2010 she completed her first triathlons, a Sprint and an Olympic distance. After signing up for a 70.3 for 2011, she figured there was only one thing left to do. So she signed the dotted line for […]MORE INFO
I started crossfit a little over 5 years ago at the encouragement of a friend who knew I did lots of road running 30-50m/wk and worked out in a typical gym – pullups, squats, deadlifts, etc. I was always active – grew doing primarily individual sports as a kid, ballet, swimming, but didn’t do any competitiely […]MORE INFO
Our Programming At Crossfit Oldtown, our training program every week is designed to approach all functional movements that allows you to comfortably and safely challenge yourself. All of our movements during the “Workout of the Day” (“WOD”) can be performed “prescribed” (RX’d) or modified to suit your fitness level. Modifications may include using lighter weights, […]MORE INFO
We have been introducing new members to CrossFit since February of 2007, thus far we have found this way to be most effective: CrossFit OldTown Foundations Program If you do NOT have a background in the fundamental exercises and equipment used in CrossFit, our Foundations program is the safest and most effective way for you […]MORE INFO