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    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

  • 100618 Friday: Ladder up! 1 clean, 2 ring pushups, 2 clean, 4 ring pushups, 3 clean, 6 ring pushups, 4 clean, 8 ring pushups, 5 clean, 10 ring pushups, 6 clean, 12 ring pushups, 7 clean, 14 ring pushups, 8 clean, 16 ring pushups, 9 clean, 18 ring pushups, 10 clean, 20 ring pushups Bulldog: […]

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  • 100617 Thursday: Press x 3 **On Monday July 5th, we will have a Holiday Schedule and a mid-morning class (time to be determined soon). We will hit the “CrossFit Total”.** “After Party”: 30 oh plate lunge, 20 wallball for 3 rounds. “Alternate WOD” 30 Overhead PLATE LUNGE (25w, 45m,) 20 wallball, run 400m Bulldog: 3 […]

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  • 100616 Wednesday: Pullups, Box Jump, Situp, Run. Bulldog: 50, 100, 100, 1 mile run. Infidel: 75, 100, 100, 1 mile run. HTFU: 100, 100, 100, 1 mile run. You must work all the way way through one movement before moving to the next.

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  • 100615 Tuesday EVERY 2:30 perform 2 deadlifts x 7 rounds, We are taking away 30sec rest each round compared to 100519. Can you do the same work in less time? Not easy (17:30 verse 21:00) Score average load used over all 7 rounds. Suggested load around 82.5%. Misses count as Zero. You can make up […]

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  • Video 1: Harold Introduces the Nutritional Seminar Video 2: MarkyD on Primal! Video 3: Stuart speaks about The Zone! Video 4: Harold discusses the Paleo way of eating and post workout nutrition

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  • 100614 Monday Run 400m, 9 Thrusters, 9 Dips, Run 400m, 12 thrusters, 12 dips, run 400m 15 thrusters, 15 dips, Run 400m, 12 thrusters, 12 dips, run 400m 9 thrusters, 9 dips Bulldog: 20lb DB’s W – 30lb DB’s M Infidel: 65w-95m Rxed: 75w-115m HTFU: 85w-135m

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  • “Harold’s Snack” 30 Double Unders 20 OHS @ 65w/95m 20 Pullups 20 Handstand Pushups 20 Snatch @ 65w/95m 400m Run WOD at 0900, Nutritional Seminar After

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  • 100612 Saturday run 800m, 30 burpee, 30 pullup, 30 KB Swing, Run 600m 25burpee, 25 pullup, 25 kb swing, run 400m 15 burpee, 15 pullup, 15kb swing

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  • In 15 Weeks (September 25th) we will hit our annual “Fight Gone Bad” charity workout for the Wounded Warrior Project and Prostate Cancer research. Last year CrossFit Oldtown Raised $21,435!! That total was the best in our Region and 9th overall in the entire CrossFit Community. Tomorrow we hit it in a WOD and use […]

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  • AMRAP 20 min: 5 pullups, 10 pushups, 15 Double-unders Post Rounds to Comments. Sub 15 Jumping Slamball or Box Jump for Double-unders “After Party”: L-Sit Holds Bulldog: 2 Minutes Infidel: 3 minutes HTFU 4min Record and post total time it takes to accumulate the level you picked. An HONEST L-Sit at 4min time under tension is […]

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