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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

  • 110104 Tuesday wod1.) 20 minute time limit: Back Squat x 2 compare to 101220 wod2.)  Run: 4 x 400m holding fastest possible pace without slowing more then 5 sec per fastest 400. 60 second recoveries. “Alternate WOD” 20 minute AMRAP 10 Lunge (front foot elevated), 15 Slamball, 20 Situp

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  • Strong Midline (big breath, flex everything, pinch the penny, active shoulder) verse Soft Midline 110103 Monday wod1.) 12min Press x 1 wod2.) 5 rounds of 5 push jerk (95w, 135m), 10  box jump(24″). “After party” weighted dip x 3 “alternate to wod2.)” 5 rounds 10 db push jerk, 10 burpees

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  • Our fitness, being “CrossFit”, comes through molding men and women that are equal parts gymnast, olympic weightlifter, and a multi-modal sprinter or “sprintathlete”. -Greg Glassman 101231 Friday: “Bingo Test” Wod1.) 1 mile run for time. (12 minute cut-off because we need to start the clock for wod2) Wod2.) 2 minutes max reps of each movement. […]

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  • POWER YOGA @CrossFit Oldtown!! Sundays from 10:00-11:00am with Nicole Holt Do You Want To: Improve Your Overhead Mobility? Increase Hip, Shoulder, Wrist, and Ankle Flexibility? Squat to Official Depth Easier? Prevent Injury? Recover From Tough WODs Faster? Move Better? Feel Young and Live Forever? First Class is Sunday January 9th at 10:00am FREE to all […]

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  • 101230 Thursday: “Railroad” 400m RUN, 20 Situps (GHD if able), 20 Sledge Strikes, 20 KB Swing. Bulldog: 3rounds, Infidel 4 rounds, HTFU 5 rounds

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  • 101229 Wednesday wod1.) Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to Box Jumps, Rower, Burpees, and KB High Pull (45W, 70M) with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the […]

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  • 101228 Tuesday: ”Mary” 20 Minute AMRAP: 5 Hand Stand Pushups, 10 Pistols, 15 Pullups If you don’t have an ASS-to-ANKLE Air Squat you won’t have Pistols. Sub ASS-to-ANKLE elevated jumping lunge instead.

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  • 101227 Monday wod1.) 12 min time limit: High Hang SQ Clean and Push Jerk x 1 wod2.) “The Chief” Max rounds in 3 minutes of: 3 Power cleans (85w, 135M) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles. “Alternate wod” […]

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  • 101223 Thursday: 200m run before each round 21,18,15,12,9,6,3  ”Unbroken” Pullups and Wallball What is Unbroken? You must do all pullups in a continuos cycle.  Even stopping to rest on the bar is considered a broken set. If you “foul” you must start your count (of that round) back to zero. All Wallball must be done […]

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  • 101222 Wednesday: “McGhee” 30 minute amrap 5 Deadlift (185W,275M) 13 Push-ups 9 Box jumps Alternate WOD: 30 minute Amrap 15 KB HP, 12 Slamball, 9 Burpee

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