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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

  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean Progression w/Positions WK 2 (Set every 90s x7 Start at 82% Record avg) Metcon (Time) 5rds 4 Squat Clean Thrusters 8 Chest to Bar Pull Ups165/105

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat ((92% (+5#) X 2,2 Pause 77%(+5#) X 1+)) Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 10 OH Lunges 10 Push-ups (feet on 45) 30 DU

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of two 10rds 10 burpees p1 goes then p2 5 power clean p1-p2 200m run p1-p2Rx 205/135

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  • First Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups 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 (92% (+5#) X 2,2 Pause 77%(+5#) X 1+) Push Press (1 RM)

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 35 min AMRAP 50 cal row 40 plate burpees 30 big box jump 20 hspu 10 heavy KB swing 5 muscle upsr+ single arm kb snatch alt every 5

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean Position Progression wk1 Every :90 x 7sets perform a 3 position clean: hang from above knees, hang from below knees, floor. Start around 77%, record average load. All working sets, no misses. Metcon (Time) 3 rds 10 Clean & Jerk 50 DOuble unders135/95

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about […]

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of two 400m run 400m farmers walk 50 deadlifts 225/155 400m plate carry 50 deadlifts 400m farmers 50 s2oh 135/95 400m plate carry 50 s2oh 400m run

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of three Relay 10rds 30 double Unders 10 Oh lunges 7 Ctb pull up

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