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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

  • WoD A: EMOM x7 AMRAP HSPU Score is lowest score on any round. WoD B: 1min Max Calories Row 1min Max KB Swing (70,53) 1min Max Burpees Rest 4min -3 Sets-  

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  • Tuesday 02052013

    By jerry

    A. “Sport” In 14 minutes attempt to beat your Back squat (with chains) x 1 PR from 2-weeks ago http://www.crossfitoldtown.com/tuesday-01222013/ “Fitness” In 14 minutes attempt to beat your BSx5 with no chains PR WOD B. For time (12 min cap) 30 Front Squat (85, 115) 10 CTB pullups 20 Front Squat, 20 Chest-To-Bar  10 Front […]

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  • Monday 02042013

    By jerry

    “Sport” Running clock WOD A. 3 rounds 10 power clean (105w, 155m) 15 box jump (24, 30) At 10 min mark WOD B. 3 rounds 10 shoulder to OH (95, 135) 15 t2b At 20 min mark WOD C. 3 rounds 10 burpees 50 DU “Fitness” WOD A 3 Rds 15 KB Swing 25 Air […]

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  • First Friday: Pick your own Hero/Girl/Benchmark Can’t Decide? Angie: 100-Pull Ups 100-Push Ups 100-Sit Ups 100-Squats   Sign up for the OPEN! It’s for everyone, come together as a community and push each other to new limits! https://games.crossfit.com/competition

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  • Sport: Wod A- 20min Establish 1 Rep Max Clean (Power or Squat) Wod B- 3 Sets 15 UnBroken Dimmel Deadlifts Fitness: KB Swing, ABMAT Sit-Up, Goblet Squat 30-20-10-20-30

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  • WOD A: 3 Intervals 30 Calorie Row 15 HSPU 75 Double Under 3min rest WOD B: 3 Sets Max Effort Ring Dips 90 second Rest between attempts

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  • Tuesday 01292013

    By jerry

    WOD A: Back squat 3-3-3-3-3 Five sets to find your 3RM WOD B: 12min Ladder Up- 1 C2B Pullup 1 Box Jump 2 CTB, 2 BJ, 3, 3, 4,4….

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  • Monday 01282013

    By jerry

    “SPORT” Wod A. 2 High hang sq snatch EMOM x 10 “Understand the position. Utilize speed and timing, don’t get caught up in how much weight” WOD B. 3 ROUNDS: 10 Shoulder to Overhead (95w/135m) 10 Burpee 10 KB swing (53w, 70m) Fitness: 5 Rounds 10 Burpee Box Jump 15 Slamball 20 DB Push Press

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  • Main class Partner WOD. 5 rounds 21 deadlift 18 hang power clean 15 front squat 12 push jerk (105w, 155 m)

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  • Friday 01252013

    By jerry

    WOD A: Death By Muscle Up 1st min= 1 MU 2nd min= 2 MU 3rd min= 3 MU …….Until you can’t complete that rounds MU’s within the minute. Sub Dips for MU’s 1st min= 5 Dips 2nd min=6 Dips…….. WOD B: 500m Row 30 Pull Ups 30 Wall Ball 30 Burpees 100 DU’s

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