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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

  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Front Squat (5×2) 85% x2 5sets (add if needed next 4 sets) Every 2:30 B: Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 5 CTB 5 Pullup 5 t2b 50 DU

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit Compare to: http://crossfitoldtown.com/monday-8/ View Public Whiteboard WOD: Metcon (Weight) The Big Clean Complex 6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang […]

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (No Measure) 48min Running Clock A: Snatch (1 Rep Max) 0:00-12:00 B: 1-Mile Run (Time) Max Effort 1-Mile Run12:00-24:00 C: Clean (1 Rep Max) 24:00-36:00 D: 2k Row (Time) Max Effort 2k Row36:00-48:00

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Push Press (1×1) 15mins Establish a 1rm B: Metcon (Time) 30 S2OH (95/65) 75 Double Unders 25 Burpees 20 S2OH (135/105) 75 Double Unders 25 Burpees 10 S2OH (165/115) 75 Double Unders 25 Burpees

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  • Wednesday Teens

    By Adam Murphy

    CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard A1: Metcon (Weight) Strength EMOM x 10 Odd – 3 x Sumo DL A2: Metcon (AMRAP – Reps) Even – X # of Pullups B: Metcon (Time) Partner Chipper 1 Partner works at a time 100 Wallballs 80 Sit Ups 60 Lunges 40 Burpee […]

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: High Hang Clean + Hang Clean (1×1) 15mins Build Heavy High Hang Clean + Hang Clean B: Metcon (No Measure) Every 2min x 10 Odd: DL x 10 tng reps at 60% Even: weighted pull-ups x 3-6 reps B1: Metcon (Weight) Odd: DL x 10 tng […]

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: Metcon (No Measure) A-5:00 AMRAP 400 run 30 box jump 25 OH lunge 20 ttb 15 HSPU 5 MU Rest 3:00 B-7:00 AMRAP 400 run 30 box jump 25 OH lunge 20 ttb 15 HSPU 5 MU Rest 3:00 C-For time: 400 run 30 box jump […]

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Back Squat (5×3) Back Squat Wk1: 5sets of 3reps, first set is 80%, add load on next 4 sets as needed. Record average load. Set every 3mins B: Metcon (3 Rounds for time) 3rds 3mins 25 Wall Ball 25 KB Swing Max DU Rest 1:00Rx 25’s […]

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: 3 power snatch + 3 OHS (3 power snatch + 3 OHS ) 3 power snatch + 3 OHS 15:00 to build heavy B: Metcon (Time) CTB Pull Ups 1-2-3-4-5-6-7-8-9-10 Burpees 2-4-6-8-10-12-14-16-18-20

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: Metcon (Time) Teams of Two 45min Cap 800m Run (as Team) 28 Hang Cleans 28 Front Squats 800m Run (as Team) 28 Hang Cleans 28 Front Squats 800m Run (as a Team)**Can’t Start reps until both partners are back in from run **Reps must be partitioned […]

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