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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) 1000m Run 21-15-9 TTB HSPU (deficit) 1250m Row 21-15-9 Box Jumps (30/24) KB Swing (70/53)

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Snatch Complex 12mins 1 Hang Above Knee 1 Hang Below Knee 1 Full Snatch Metcon (Time) 21 OHS (95/65) 50 DU 15 OHS 50 DU 9 OHS 50 DU

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 3sets 3-6 reps @80% Bergeron Beep (AMRAP – Rounds) Bergeron Beep Test”EMOM for as long as possible… 7 Thrusters 75/55 7 Pull ups 7 Burpees

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  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of Two 2k Row 50 Wall Ball 25 Deadlift (225/155) 50 Wall Ball 75 S2OH (135/95) 50 Wall Ball 25 Deadlift 50 Wall Ball 1 Mile Run

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 30 kb swing 20 burpee box jump 15 TTB 10 hspu 5 mu Rest 3min Metcon (AMRAP – Rounds and Reps) 7min AMRAP 30 kb swing 20 burpee box jump 15 TTB 10 hspu 5 mu Rest 3min […]

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 12mins 4 RM Metcon (AMRAP – Reps) AMRAP @80% Above Knee, Below, Full 12mins build to heavy set 1 Clean From above knee 1 clean from below knee 1 full clean

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 5rds 400m run 30 anchored sit ups 15 box jumps 10 ctb pull up

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Juggernaut 5s AMRAP 50% x5 60% x3 70% x2 75% x1 80% x1 85% AMRAP Metcon (5 Rounds for time) Every 3 min x5 6 hang power cleans 6 lat burpees 15/12 cal

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat Set Every 3mins 3-6 Reps add 10# Metcon (Time) 7rds 10 TTB 15 Wall Ball EMOM 30 DU

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  • Competition Club

    By Adam Murphy

    CrossFit Old Town – Competition Club Warm Up: Coach Led View Public Whiteboard OLY Technique (1-1-1-1-1-1) 1 Tall Squat Snatch 1 Hang Below the Knee SQT Snatch 1 Hang Above the Knee SQT Snatch* Set every 2:00 * 40%-50% OLY Strength (2-2-2-2-2-2) Over Head Squat *From Rack* 85%-90% Metcon (No Measure) “GymNasty” 15 Minutes to […]

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