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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

  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Split Jerk (Build to a heavy Double) 12mins B: Metcon (Weight) “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 […]

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 600m Run 100 DU 75 Goblet Squats 50 ABMAT 25 Burpee Box Jumps 50 ABMAT 75 Goblet Squats 100 DU 600m Run

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Back Squat (3×2) Wk6: 3sets of 2reps every 5:00, first set is 95%, add load on next 2 sets as needed. Record average load. (If you set a new squat PR at CF total stick with original PR used at start of cycle). B: Metcon (Time) […]

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Power Clean (3TNG) 12mins B: Metcon (Time) 30 HPC(185/125) 40 calories row 50 CTB

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: 1-Mile Run (Time) Max Effort 1-Mile Run15min Cap Metcon (Time) 30-20-10 Thrusters TTB95/65

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Metcon (No Measure) Every :90 x 10 (15:00 total) Odd: strict weighted pull-up x 3-5reps Even: strict shoulder press @80% of Max, UB reps (no racks) A1: Metcon (AMRAP – Reps) strict weighted pull-up x 3-5reps A2: Metcon (AMRAP – Reps) strict shoulder press @80% of […]

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat (3X2) EVERY 3:30 3Sets 95% x2 B: Clean and Jerk Complex (Build Heavy) 1 PC + 1 hang sqcl + 1 jerk.15mins

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of Two 2 rounds: 60 CTB 50 TTB 40 HSPU 30 MUPartition as needed

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Snatch (1rm) 15mins B: Metcon (AMRAP – Reps) 10min AMRAP 3 Hang Power Snatch 3 OHS 30 DU 6 HPS 6 OHS 30 DU 9HPS 9 OHS 30 DU………….Rx 95/65 Continue to add 3 reps

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Back Squat (4 Sets x 3) Wk5: 4 sets of 3reps, every 4:00, first set is 90%, add load on next 3 sets as needed. Record average load. B: Metcon (AMRAP – Reps) Teams of Two 15:00 10 rounds of 12/10 calorie row then AMRAP burpees […]

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