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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 05012012

    By jerry

    Wod-A. 1,2,3,4,5,6,7,8,9,10 Unbroken Ring Dips and C-2-B Pullups. (12min cap) Wod-B. 10,9,8,7,6,5,4,3,2,1 DB SHoulder press with 15 situps AFTER each

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  • Monday 04302012

    By jerry

    WOD: 7 rounds: 5 Unbroken Thrusters (Heavy) Every time you break perform 7 burpees In a perfect World that means only 49 Burpees, will you play it safe or go heavy and push the edge?

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  • Partner Wod “Small“ Three rounds of: Row 1000 meters (250m relays) 50 Burpees (partition as needed) 50 Box jumps, 24” box (partition as needed) Run 800 meters (200m relays)

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  • Friday 04272012

    By jerry

    Wod: Deadlift x 1    

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  • WOD: Nate- 20 min AMRAP 2 Muscle Ups 4 Handstand Push ups 8 KB Swings (70/53) -or- Cindy- 20 min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats

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  • Annie Double Unders Sit Ups 50 40 30 20 10  http://www.crossfitoldtown.com/handstands-annie/   After Party: Check the WB for Skills challenge!

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  • Tuesday 04242012

    By jerry

    Wod: Helen- 3 Rounds 400m Run 21 KB Swings (1.5 pood) 12 Pull Ups   http://www.crossfitoldtown.com/thursday-helen/

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  • Monday 04232012

    By jerry

    Wod: Grace 30 Clean & Jerks Men-135 Women-95   http://www.crossfitoldtown.com/110518-wednesday/

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  • WOD: For time: (22min time cap) 50 Back squats (135 / 95 lbs) 40 Pull-ups 30 Shoulder-to-overhead (135 / 95 lbs) 50 Front squats (85 / 65 lbs) 40 Pull-ups 30 Shoulder-to-overhead (85 / 65 lbs) 50 Overhead squats (65 / 45 lbs) 40 Pull-ups 30 Shoulder-to-overhead (65 / 45 lbs) Scoring The athlete’s score […]

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  • Friday 04202012

    By jerry

    Regional WOD 2 Row 1,000 meters 25 One-legged squats, alternating 15 Hang Cleans 135w, 225m (sub 90% of 1 RM)  

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