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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

  • Friday 02142014

    By Adam Murphy

      Workout of the Day Team Intervals 30min Cap 10 Rds each 10 Lateral Burpees 10 Push Press (95/65) Post your scores to the Whiteboard.

    CONTINUE READING
  • Friday 02142014

    By Adam Murphy

    Open for now, please check our Facebook page for news and possible cancellations : https://www.facebook.com/pages/CrossFit-OldTown-Alexandria-VA/178003502227893 Workout of the Day Team Intervals 30min Cap 10 Rds each 10 Lateral Burpees 10 Push Press (95/65) 10 KB Swing Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 02122014

    By Adam Murphy

      Sport WOD Strength Battery Test: 8mins Establish a 1rm Power Clean Rest 2mins 8mins AMRAP @90% Fitness WOD Teams of two 25min CAP Every 5mins 20 Slamball Partition as needed 5rds 40Kb hp 40Db pp Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 02112014

    By Adam Murphy

     Compare to: http://crossfitoldtown.com/wednesday-01152014/ Workout of the Day WOD A. 10 Min cap 10 RFT 5UB C2B Pull ups ***Scale to 10x 3UB*** ***Scale to 30 for time*** then 10min Cap 10 RFT 15 UB Wall Ball ***Scale to 10UB*** Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 02102014

    By Adam Murphy

      Sport WOD WOD A: 30 Snatches (155/105)** EMOM 5 Toe-to-Bar **Scale to 80% of 1rm** then WOD B: DeadLift 45% x5 62% x3 72% x3 82% x2 AMRAP TnG at 72% Fitness WOD KB Swing/abmatGoblet Squat 50-40-30-20-10 Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 02082014

    By Adam Murphy

      Workout of the Day Teams of Two Complete as a team 100 OH Lunges (No More Than 20 in a row) 100 Burpees 100 Pull Ups Post your scores to the Whiteboard.

    CONTINUE READING
  • First Friday 02072014

    By Adam Murphy

      First Friday Pick Your Own Hero/Girl/Benchmark Can’t Decide? “DT” 5 rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 02062014

    By Adam Murphy

      Workout of the Day 20min AMRAP Teams of 3 15/10 Calorie Row AMRAP Wall Ball AMRAP Box Jump (24/20) **Rotate on Calorie row** Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 02052014

    By Adam Murphy

      Sport WOD 40 burpees 30 Power Cleans 95/65 30 burpees 30 Power Cleans 155/105 20 burpees 30 Power Cleans 205/135 10 burpees AMRAP Power Clean 225/155 Fitness WOD Fit- 20min AMRAP 20 KB Swings 20 Burpees 20 DB Thrusters Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 02042014

    By Adam Murphy

      Workout of the Day A. EMOM x 7 6 C2B Pullup AMRAP Shoulder To Overhead (135/95) then B. 5min Cut Off 30 UB Double Unders x10 Sets Post your scores to the Whiteboard.

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