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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

  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Hang Power Snatch (15mins to build to 3rm) Back Squat (Add 10#)

    CONTINUE READING
  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 5 rounds 400 run 20 Wall Ball 10 Burpee Box Jump 5 Muscle Ups (sub 10 dips)

    CONTINUE READING
  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Weight) EMOM x10 odd-5tng deadlift Even-xx pull up Metcon (AMRAP – Reps) pull up total Metcon (AMRAP – Reps) teams of two 20min row Max Meters p1 rows p2 50 AbMats must rotate on erg every 50 abmats

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat Front Squat 85% x3, then +, + Metcon (AMRAP – Rounds and Reps) 15min AMRAP 30 Double-Unders 15 Toes to Bar 30 Double-Unders 15 Power Cleans (115/80)

    CONTINUE READING
  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of Two 70 Strict Press (95/65) 70 Lateral Burpees 70 Push Press (135/95) 70 Lateral Burpees 70 Push Jerk (165/105) 70 Lateral Burpees 7x200m Run (each Partner)

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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 Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees […]

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 87% (+5#) x 4,4 Pause 75% (+5#) x 3+ Clean Progression wk 2 every 1:30 X 7, Clean X 2reps start around 80%-85%, record average load.

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) teams of two 10 rds Shuttle run then 300 Wall Ball 200 Pull Ups

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Hang Power Snatch (15mins) Metcon (Time) 15-Clean and jerks 15-HsPU 50-DU 12-12-50-9-9-50135/95

    CONTINUE READING
  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 40 ttb 30 burpee box jump overs Mile loop Back Squat (20 reps add #10)

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