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  • Opening Hours

    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

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 5 rounds: 400m run 30 oh lunge 20 plate Burpee 10 HSPU

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Deadlift 72.5%x 3×8 Metcon (Time) 21 pull ups 21 wallball 21 box jump 15-15-15 9-9-9

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 5@85% 5@85%+ 5@85%++ Metcon (3 Rounds for time) Every 5min x3 100 DU 500m row (Sprint)

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  • COMPETITION CLUB

    By Adam Murphy

    CrossFit Old Town – Competition Club Warm Up: 250 M Row/ 200 M Run High Knee Hugs 2 x 3 Inch Worms 10 Boot Strappers Toy Soldiers to ERGS -Then- 250 M Row/ 200 M Run Walking Quad Stretch 2 x 10 Cossack Squats * 5 Each Side 10 Ring Rows -Then- 10 -20 PVC […]

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30min AMRAP Teams of 3 Station 1: 17 caps Station 2: xxttb Station 3: xx power clean 155/105 Rotate on row

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  • first friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard First Friday (No Measure) Pick Your Own Hero/Girl/Benchmark

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 2 sets 3@90% 1 set Pause 2+@80% Squat Clean Thruster

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 4rds 800mrun 20 TTB 15 kb swing 10 burpee box jump 30/24

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard The CrossFit Total (Total Weight)

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x30 r+ 18/15 cal row 50 DU 4 bar MU RX 15/12 cal row 30 DU 6 pullup/6 push-up Metcon (AMRAP – Reps) Cal Row Metcon (AMRAP – Reps) Double Unders Metcon (AMRAP – Reps) Bar MU

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