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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) Teams of three 10 rds 200m row 6 burpee box jumps 12 wall ball

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Weight) Power Clean Squat Clean Hang Squat Clean Metcon (Time) 30 thrusters 10 bar mu 20 thrusters 10 bar mu 10 thrusters 10 bar mu R+ 95/65 Rx 5 bar mu each time Scaled 2:1 pull ups 75/5

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 85% Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 7 HSPU 14 DB Snacth 50/35 21 air squats

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  • 20180512

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Team of Two -For Time – 2000 M Row * 3 Minutes Rest – Then – 50 DB Lunges 50 DB Hang Snatches x2 * 3 Minutes Rest – Then – 200 Calorie Row *3 Minutes Rest – Then – 50 DB Lunges 50 DB […]

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Shoulder Press Metcon (Time) 5 rds 3mu 6 S2oh (185/110) 9 lat burpees

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat build to a 5RM with 3 second pause for first rep Juggernaut Phase 2 8s Waves (Weight) Juggernaut Phase 2 8s Waves (accumulation) 5 Sets 65% x8

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) every 4min run 400m 10 rds 7 HSPU 7 box jumps 7 ttb

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean and Jerk Every 90s x7 start @70% Metcon (Time) 5rds 10 power cleans 20 wall ball 135/95

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat (82.5%) 3sets 3 reps 82,5% Metcon (5 Rounds for time) Every 3min x5 20/15 cal 10 Plate burpees 8 CTB

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  • 20180505

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “7” Teams of Two 7 Minute AMRAP 20 Wall Ball Shots @ 20/14 15 Box Jumps 10 Power Cleans @ 135/95 Metcon (AMRAP – Rounds and Reps) “8” Teams of Two 8 Minute AMRAP 20 DB Hang Clean + Jerk @ […]

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