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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

  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) teams of 2 30:00 amrap 40 cal row 30 S2oh 20 TTB135/95

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  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 5rds 5 hang cleans 10 front rack lunge 15 lat burpees 400m run 135/95 Hang should be squat clean

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 2 sets 5@ 80% then 70% Pause @4+ Juggs 10 wk1 Deadlifts 60% 5 Sets x10 RepsTNG Use Working Max to base percentages off of WW=90% off of 1rm Rest 2min

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 3rds 800m Run 50 sit ups 40 Push Ups 30 Box Jump 30/24

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Hang Clean 12mins Build to heavy triple Metcon (5 Rounds for reps) 2:00 amrap 5 Power Clean 7 Burpee rest 1:00 x 5R+ 165/115 Rx 135/95

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat (Max Back Squat!!) Metcon (Time) 21-CTB Pull up 21-HSPU (deficit) 50 DU 15-CTB 15-HSPU 50 DU 9-CTB 9-HSPU 50 DU

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  • Comp Club 20170520

    By Adam Murphy

    CrossFit Old Town – Competition Club Warm Up: 250 M Row/ 200 M Run 5 Inch Worms 10 Boot Strappers Deep Lunges to Cage 1:00 Supported Squat Hold Toy Soldiers to Erg’s -Then- 250 M Row/ 200 M Run 10 – 20 PVC Pass Throughs 10 – 20 PVC Halos 1:00 Wrist Stretch (Extended) 00:30 […]

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of Two 3rds Run 200m run relay (3xeach) 50 deadlifts 225/155 40 push ups 30 hang power cleans 20 push press

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 6min AMRAP 500m Row 40 Wall Ball 30 Plate Burpee 20 TTB 10 MU Metcon (AMRAP – Rounds and Reps) 8min AMRAP 500m Row 40 Wall Ball 30 Plate Burpee 20 TTB 10 MU Metcon (Time) For Time 500m Row 40 […]

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 2 sets 6 @ 77.5% then 67& Pause @5+ Snatch complex 2017 12mins build 1 Snatch 1 Hang Snatch 2 OHS

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