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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 A: Front Squat (85% x4x5sets ) 85%x4x5sets (add if needed next 4 sets) B: Metcon (Time) 5 rounds 20 Wall Balls 40 Double Unders 10 Big Box Jumps

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Power Snatch (3 TNG) 13mins B: Metcon (Time) 15-12-9 Power Snatch CTB BurpeeRX 115/75

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) teams of 2 4 rds 30 Power Cleans 30 Front Squats *400m run after each runrd 1-95/65 rd 2-115/75 rd 3-135/95 rd 4-165/120

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Metcon (AMRAP – Rounds and Reps) 5min AMRAP 30 Cal Row 30 Push Press 30 TTB 90 DUrx 95/65 B: Metcon (AMRAP – Rounds and Reps) 7min AMRAP 30 Cal Row 30 Push Press 30 TTB 90 DU C: Metcon (Time) For Time 30 Cal Row […]

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard A: Broad Jump (5 Attemps – Max Distance) B: 3 Hang Squat Cleans + 3 Push Press (3 Hang Squat Cleans + 3 Push Press) Build Heavy in 12 min. C: Metcon (Time) ½ Kelly 5rd 200m run 15 Wall ball 15 Box jump

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: Metcon (Time) 30mu 400m Run 40 HSPU 400m Run 50 Box Jump 400m Run 50 Box Jump 400m Run 40HSPU 400 m Run 30 MURx MU Full Rom HSPU 24/20 Scaled 2:1 CTB 2:1 DB Strict Press

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Metcon (Weight) 2 Hang Power Cleans + Hang Squat Clean15mins B: Metcon (No Measure) Every 2min x 10 Odd: DL x 8 tng reps at 68% Even: weighted pull-ups x 3-6 reps B1: Metcon (Weight) DL x 8 tng reps at 68% B2: Metcon (AMRAP – […]

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: Metcon (Time) Teams Of Two 30mu 400M Run 40 HSPU 400m Run 50 Box Jump (24/20) 400m Run 120 Anchored sit-up 400m Run 50 Box Jump 400m Run 40 HSPU 400m Run 30 MU

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Back Squat (Back Squat Wk3, increase volume) sets of 5reps, first set is 80%, add load on next 4 sets as needed. Record average load. B: Metcon (Time) 3 rounds: 75 DU 50 Air Squat 25 Plate Burpee

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard A: Pull-ups (5×5) 5 min EMOM 5 strict pull ups B: Front Squat (32×1 plus 3) first set is 80%, add load on next 4 sets as needed. Record average load. C: Metcon (Time) Cash in 400m run 3rds for time 10 kettle bell […]

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