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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 08272013

    By Adam Murphy

      Workout of the Day WOD A. 5:00 amrap 4(3)MU 8 KB swing (53w, 70m) then WOD B. 5:00 amrap 4 HSPU 8 pull-up then WOD C. 5:00 running clock 600 Run amrap plate burpees then WOD D. 5:00 running clock 600m run amrap Double Unders ***Rest 3mins Between Rounds***

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  • Monday 08262013

    By Adam Murphy

      Sport WOD WOD A: Power Snatch 5-75% 3-80% 1-85% 5-80% 3-85% 1-90% **Perform a Set every 3mins** then WOD B: EMOM x8 5 TNG DeadLift AMRAP Toe-2-Bar Fitness WOD “Loredo” 6 rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters

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  • Saturday 08242013

    By Adam Murphy

      Sport WOD WOD A: Front Squat 5-75% 3-80% 1-85% 5-80% 3-85% 1-90% based off new 1 RM from previous week then WOD B: SF WOD 1 Teams of Two 8mins Max Clean (combined score) Kicker-Load bar then every Lateral Hand Release Burpee performed adds 2# to your final score. Burpees must be performed before […]

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  • Friday 08232013

    By Adam Murphy

      Workout of the Day Pull Ups 20-18-16-14-12-10-8-6-4-2 Shoulder-To-OverHead 1-2-3-4-5-6-7-8-9-10 RX: Sets To be performed UnBroken before moving to the next (Alternate between Pull Ups and S2OH) 165m/105w

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  • Thursday 08222013

    By Adam Murphy

      Workout of the Day 3 person partner WOD: 20 min AMRAP P1: 250m row P2: plate burpees P3: Wall Ball Cannot start burpees or swings until person at erg hits ‘menu back’, starts rowing and yells GO!

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  • Wednesday 08212013

    By Adam Murphy

      Sport WOD Back Squat 3-@75% 2-@80% 1-@85% 3-80% 2-85% 1-90% then Every 90s for 15mins 1 High Hang Squat Snatch 1 Squat Snatch (10 Working sets) Fitness WOD 800m Run 5rds 25 ABMAT 15 DB Thruster 15 Box Jump 800m Run

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  • Tuesday 08202013

    By Adam Murphy

      Workout of the Day “The Mendelsohn 50/50”: half heroic, half crazy. 1,000m row 50 Toe-2-Bar (6min Cap) 150 Double Under (5min Cap) 50 HSPU (6min Cap) 1 mile run Compare to: http://crossfitoldtown.com/tuesday-05212013/

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  • Monday 08192013

    By Adam Murphy

      SPORT Wod WOD A 1:00 running clock 5 UB hang Squat clean amrap Muscle Up rest 1:00 x 5 sets then WOD B 1:00 running clock 5 UB S2OH amrap pull-up rest 1:00 x 5 Sets Fitness WOD WOD A 1:00 running clock 9 UB KB Swing amrap HR Push Ups rest 1:00 x […]

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  • Saturday 08172013

    By Adam Murphy

      Sport WOD WOD A: Front Squat 3-75% 2-85% 1-95% 3-85% 2-95% 1-100+% Go For a new PR!!! then WOD B: 21-15-9 Power Snatch (115/85) Thrusters Fitness WOD 21-Burpee Box Jump/ OH Lunge/KB Swing 200m Run 18-Burpee Box Jump/ OH Lunge/KB Swing 200m Run 15-Burpee Box Jump/ OH Lunge/KB Swing 200m Run 12-Burpee Box Jump/ […]

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  • Friday 08162013

    By Adam Murphy

      Workout of the Day In 3:30 sprint 400 meters max reps WALLBALL in remaining time rest 3:30 Repeat with Box Jumps rest Repeat with KB Swing rest Repeat with Burpees

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805 N. Royal St., Alexandria, VA 22314