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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

  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 3rds 15 Pull Ups 50 DU 25 burpee 50 du Back Squat Add #10 from last week

    CONTINUE READING
  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of Three 10 rds 200m Run 8 Lat Nurpee 8 Power Clean

    CONTINUE READING
  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) teams of two 3rds 200m FW 40 TTB 200m FW 50 S2OH 200m FW 60 Cals

    CONTINUE READING
  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 5@80% 5@80%+ 5@80%+ Deadlift emom x10 Deadlift Strict pull up 5tng DL Metcon (AMRAP – Reps) emom x10 Deadlift Strict pull up xx Pull up

    CONTINUE READING
  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 6 rd 600m run 20 wall ball 20 kb swing 20 oh lunge

    CONTINUE READING
  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Hang Clean (16min build to 1rm) Metcon (AMRAP – Rounds and Reps) 9:00 AMRAP 7 HSPU 5 HSQCLr+ 165/115 deficit rx 135/95 hspu

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 92% X 2,2 Pause 80% X 1+ Metcon (Time) 100 DU 15 Burpee Box jump 15 Ctb 100DU 12-Burpee Box jump 12 Ctb 100DU 9 Burpee Box jump 9 Ctb

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  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of two One person always runs 400m Other partner completes reps 100 lateral burpees 100 hang power cleans 100 front squats 100 box jumps 100 wall ball

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  • first friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard First Friday (No Measure) Pick Your Own Hero/Girl/Benchmark Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard A: Back Squat (1×5) B: Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: 200m Run then roll 2 dice to determine their movements: 1 – 12 Burpees 2 – 12 Goblet Squats 3 – 12 KB Swing 4 – 12 BJ 5 – […]

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