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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

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of Two 25min Amrap 25 Cal Row 25 Push Press (95/65) 25 Pull Ups

    CONTINUE READING
  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat Every 3min x3 3-6 @ 75% check chart High-Hang Snatch 3 reps EMOM x 7 minutes, record average load

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 5rds 400m run 25 goblet squats 15 v ups 20 box jumps

    CONTINUE READING
  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Deadlift 3-6 reps Check the chart for weights Rest 5mins between sets Metcon (No Measure) EMOM x21 Min1- 12 Burpee To target Min 2- 7 HSPU Min 3- 50 DU Metcon (AMRAP – Reps) Burpee to target Metcon (AMRAP – Reps) HSPU Metcon (AMRAP – Reps) Double […]

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 85% x 4, 4+, 4+ CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean […]

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of two 2k team row 80 bar facing burpee 100 dead lifts (225/155) 80 bar facing burpee 2k row

    CONTINUE READING
  • First Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard First Friday (No Measure) Pick Your Own Hero/Girl/Benchmark CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75#

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Hang Squat clean x5 15 mins to build heavy Back Squat 20 reps add 10#

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Running clock Every 4mins run 400m 8 rds 3 Muscle Ups 15 Wall BallsSub 6 Pull Ups 6 Dips

    CONTINUE READING
  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Snatch 15min Metcon (Time) 5 rounds: 7 snatches 11 Box Jump 7 hspuR+ 115/80, 30/24, and deficit RX 95/65, 24/20, and full rom HSPU

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