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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

  • Friday 05242013

    By jerry

    MWOD-Front Squat Front Squat Find your 1 rep max. 15 mins Establish a 1rm Sport-Squat Snatch Squat Snatch Find your 1 rep max. 15mins Establish 1rm Squat Snatch Memorial Day Murph on 5/25/2013! Support RWB Wod for Warriors and purchase a t-shirt! http://www.eventbrite.com/event/6543984233#

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  • WOD A EVERY 1:30 x 10 total (5 each) A1. Strict shoulder press x 1,1,1,1,1 build to a MAX A2. Weighted pullup x 1,1,1,1,1 build to a MAX WOD B 800m run 50 Thruster (45m, 35w) 30 Burpees (to a plate)

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  • We will be deadlifting every WEDNESDAY for the next 6 weeks: Sport WOD One heavy squat clean every :30 x 12 use average load from: http://www.crossfitoldtown.com/wednesday-05082013/ miss that day? use average load from: http://www.crossfitoldtown.com/wednesday-04242013/ miss that day? use average load from: http://www.crossfitoldtown.com/wednesday-04102013/ Fitness WOD 10min AMRAP 20 Slamball 15 KB Swing 20 Box Jumps Deadlift […]

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  • Tuesday 05212013

    By jerry

    The Mendelsohn 50/50 1,000m row 50 Toe-2-Bar (6min Cap) 150 Double Under (5min Cap) 50 HSPU (6min Cap) 1 mile run Compare to: 

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  • Monday 05202013

    By jerry

    Workout of the Day Sport WOD A: 1:15 x 10 rounds (thats 5 sets each) odd minutes Touch-and-Go UnBroken Hang Squat Snatch x 5 (use wod speed, tough but perfect) Even minutes: Ring Push-ups x ?? Something tough but repeatable for all sets, score least reps in any interval). then Sport WOD B: EVERY 1:15 […]

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  • Sport WOD A Clean & Jerk Find your 1 rep max. Two People per Bar 15 mins Squat Clean if able to Sport WOD B Two People Per Bar 1min AMRAP @80% of A :30s Transition to Partner Partner Does 1min AMRAP @80% 5 Rounds (1min of work and 2mins of Rest each round) Fitness […]

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  • Friday 05172013

    By jerry

      Friday 05172013 “Dan’s Club” this is a CFOT classic, Dan used to total 10,000 pounds so we named the WOD after him, by the time he left for Parris Island he had totaled 11,000 pounds! I believe our top woman’s score is around 7,000 pounds! :90 seconds to complete 5 strict press rest/transition :60 […]

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  • In 200 seconds sprint 400 meters max reps WALLBALL in remaining time Rest 200 seconds Repeat with Box Jumps rest repeat with Burpees rest repeat with Double-unders

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  • WOD A. Back squat x 5 Sport WOD B: Heavy 3 rep sqsn every 2:00 x 7 sets. The three reps don’t have to be tng but should be within a few seconds of each other to be considered a 3rep effort. Record average load, so that means all 7 sets should be working sets. […]

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  • Tuesday 05142013

    By jerry

    “2010 CrossFit Games Triple Helen” 1200m run 63KB swing 36 pullup 800m run 42kb swing 24 pullup 400m run 21kb swing 12 pullup

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