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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

  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) teams of 2 you go partner goes 6rds 200m run x 2 each 10 Front squats 8 lat burpees

    CONTINUE READING
  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 5min amrap 30 Box jump 30 Push press 20 ttb 20 HSPU95/65 3min rest between wods Metcon (AMRAP – Rounds and Reps) 7min AMRAP 30 Box jump 30 Push press 20 ttb 20 HSPU Metcon (Time) 30 Box jump 30 Push […]

    CONTINUE READING
  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 12 min Establish 1rm 3 position Snatch Snatch Hang above knee Hang Below Knee Floor

    CONTINUE READING
  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 4rds 600 run 500 row 40 sit-up 30 wB

    CONTINUE READING
  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Deadlift Deadlift x 3-6reps x 2 sets. Metcon (Time) 5 rounds 5 deadlift 10 burpees275/185

    CONTINUE READING
  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 85% 85%+ 85%++ Metcon (6 Rounds for reps) RING MU + DOUBLE-UNDER EMOM x 12 Odd Minutes – 50 Double-Unders Even Minutes – Ring Muscle-Ups

    CONTINUE READING
  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) teams of two partition as needed 5 Rds 40 lat burpees 30 dead lifts 135/95 20 hang power cleans 10 front squats

    CONTINUE READING
  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 30 hspu 30 s2oh 50 box jumps 30 s2oh 30 muscle ups115/75

    CONTINUE READING
  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean Progression Wk 3 AVG Every 90s x7 Clean Start at 87% and build record average Back Squat (x20) +10#

    CONTINUE READING
  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (4 Rounds for time) every 6:00 x4 30wb 15ttb 500m row

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