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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

  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) Teams of 3 10 rds 15/12 cal row 9 S2OH 115/75 7 TTB

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  • Trick or Treat

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) 6Rds 400m Run Roll Dice 1-20 burpees 2-20 box jump 3-15 thruster 4-15 hang clean 5-2 rope climb 6-15 kb swing

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit Front Squat 3 sets of 2 @ 87.5% Metcon (Time) 6rds 30 DU 10 CTB Pull ups

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  • 20171028

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) Episode VI “Return of the Deadlift” 21 Deadlift @ 225/155 15 Burpee Box Jump Over @ 24/20 18 Deadlift @ 255/165 18 Burpee Box Jump Over @ 24/20 15 Deadlift at 275/185 21 Burpee Box Jump Over @ 24/20 18 Deadlift @ 255/165 18 Burpee Box Jump Over […]

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) 1 mile loop 40kb swing 35 Abmat 30 CTB Pull Up 35 ABMAT 40 KB SWing 1 mile loop

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit Overhead Squat 15min to Build heavy set of 2 Hang Snatch 15 Min build to a heavy single

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) 4rds 400m Run 20 TTB 30 OH Lunge 20 Plate Burpee

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Back Squat Build heavy in 12mins Metcon (Time) 5 Cleans 5 Bar MU 10 HSPU 4 Cleans 4 BMU 8 HSPU 3 Cleans 3 BMU 6 HSPU 2 Cleans 2 BMU 4 HSPU 1 Cleans 1 BMU 2 HSPUR+ 225/145 rx 5 cleans @85% of 1rm 10 pull-up 10 hspu

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (AMRAP – Reps) EMOM x30 1. DU 2. Wallball 3. Calories rowR+ 50 DU 15 WB 18/15 cal RX 30 DU 12 WB 15/12 ca Metcon (AMRAP – Reps) WB Metcon (AMRAP – Reps) Cal row

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  • 20171021

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) Episode V “The Chipper Strikes Back” Teams of Two 400 M Farmers Walk (53/35) 90 Air Squats 80 Kettle Bell Swings (53/35) 70 Pull Ups 60 Thrusters with BB 50 Cleans at 135/95 40 Lunges at 135/95 30 Deadlifts at 225/155 20 Snatch at 135/95 1000 M Partner […]

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