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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

  • Wednesday 02192014

    By Adam Murphy

    Sport WOD WOD A. 30 Front Squats (225/145) *No Racks then WOD B. DeadLift 48% x5 65% x3 75% x3 85% x2 AMRAP TnG at 75% Fitness WOD 50 Air Squats Cash In 5 Rds 20 Plate Burpees 20 KB Swing 50 Air Squat Cash Out Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 02182014

    By Adam Murphy

      You Have 30mins to Complete the following in any order you choose:   Workout of the Day Weighted Pull-up Find your 1 rep max. then Max Rep Double-Unders then 2k Meter Row Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 02172014

    By Adam Murphy

      Sport WOD CrossFit Games Open Workout 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (24″ / 20″) 12 Push press (115lb / 75lb) 9 Toes-to-bar Fitness WOD 7 rds 13 Jumping Slam Balls 13 DB Strict Press 13 Goblet Squats Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 02152015

    By Adam Murphy

      Sport WOD 30 Min AMRAP 50 C2B Pull Ups 60 Snatches (95/65) 70 Front Rack Lunges Fitness WOD 30 min AMRAP 20 Goblet Squat 30 Lunges 40 Anchored Sit Ups Post your scores to the Whiteboard.

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