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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

  • first friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) GG #5 14 minutes AMRAP: 70 double-unders 7 ring muscle-ups 7 snatches (155/105lbs) 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 Front Squat Build to a 1RM every 3mins 92%-1 92%+-1 92%+-1 92%+-1 Over head complex 3-Push Press 2-Push Jerk 1-Split Jerk

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 5rds 400m Run 20 Wall Ball 15 Burpee Box Jump 5 Muscle Ups

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard TNG Clean x4 every 90s x7 TNG Power clean x4 Start @67.5% build heavy Metcon (Time) 3 rounds: 10 HPC 50 DUR+ 155/105 Rx 135/95

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat (92% (+10#) X 2,2 Pause 77%(+10#) X 1+) Metcon (Time) For time: 5–10–15–20–15–10–5 Overhead Squats (115/75lbs) Toes-to-barR+ OHS Rx FS

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 30 thrusters (95/65) 30 lat burpees 1mile loop 20 thrusters (135/95) 20 lat burpees 800m run 10 thrusters (155/105) 10 lat burpees 400m run

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  • FRIDAY

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (No Measure) EMOM X 30 1. TTB 2. DU 3. Cal Row R+-Rx-Scaled TTB=10-7-4 DU=60-45-30 Cal=18/15-15/12-12/9 Metcon (AMRAP – Reps) TTB Metcon (AMRAP – Reps) DOUBLE UNDER Metcon (AMRAP – Reps) CALS

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat (92% (+10#) X 2,2 Pause 77%(+10#) X 1+) Push Press (1rm)

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) teams of 2 2rds 100 OH Lunge (plate may not touch floor) 600m Run (with 45#plate) (once both partners are back in the plate can be set down) 100 Plate Burpees 600m RUn

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard TNG Clean Progression every 90s x7 TNG Power clean x5 Start @65% build heavy RECORD AVG Metcon (Time) 5 rds 5 Hang clean 5 Front Squats 5 Muscle Ups155/105

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