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    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

  • Thursday 01292015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Hang Snatch (EMOM x9 2 Hang Snatch) WOD B: Metcon (Weight) Juggernaut Intensification Phase Week 2Deadlift 55% x5 62.5% x5 3 Sets 67.5 x10 Rest 90s between sets

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  • Wednesday 0128105

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Every 50s x7 (7 UB CTB Pull Ups) 7 UB CTB WOD B: Metcon (Time) 3 Rds 500m Row 25 Plate Burpees 25 OH Lunge 25 KB SwingRx 53/35 45/25

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  • Monday 01272015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Front Squat (5 X3 @ 85%) WOD B: Metcon (AMRAP – Rounds and Reps) 12min AMRAP 5 clean and jerks 10 wall ball 15 box jumpR+ 165/105 24/20 Rx 135/95 20 Scaled 115/75 Mod box

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  • Monday 01262015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Metcon (2 Rounds for reps) EMOM x12 ODD: 4-7 Strict Pull Up EVEN: 8-12 V Ups -Rest 1min- WOD B: Metcon (2 Rounds for reps) EMOM x12 ODD: 6-10 TTB EVEN: 30-50 DU

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  • In house

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD 1: Metcon (AMRAP – Rounds and Reps) 10min AMRAP 15 Thrusters (75/55) 10 Lateral Burpee 15 Snatch (75/55) 10 Lateral Burpee WOD 2: Metcon (AMRAP – Reps) Clean ladder 2.0 6min AMRAP 10 Cleans 95/65 10 Cleans 135/95 10 Cleans 165/115 10 Cleans 185/130 AMRAP Cleans […]

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  • 01242015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: Metcon (Time) Teams of 3 10rds each Relay style 200m row 8kb swing 10 wall ball Rx 53/35 Scaled 35/26

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  • Friday 01232015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: Metcon (Time) 25 TTB 5 Burpee Box Jump 25 HSPU 5 Burpee Box Jump 20 TTB 5 Burpee Box Jump 20 HSPU 5 Burpee Box Jump 15 TTB 5 Burpee Box Jump 15 HSPU 5 Burpee Box Jump 10 TTB 5 Burpee Box Jump 10 HSPU […]

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  • Thursday 01222015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: High-Hang Clean (1 High Hang + 1 Hang Clean) WOD B: Juggernaut Accumulation Phase WK 1 (Weight) Juggernaut Accumulation Phase WK 1Deadlift % Based off your WM 5 Sets 60% x10

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  • Wednesday 01212015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: CTB EMOM X7 (9UB CTB) 7UB CTB PullUps WOD B: Metcon (8 Rounds for time) Every 3mins x8 15/12 Cal Row 10 Push Press 8 Lateral BurpeesR+ 95/65 Rx 75/55

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  • Tuesday 01202015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Back Squat (3-2-1-3-2-1) Every 2:30 3-86% 2-89% 1-91% 3-89% 2-91% 1-94% WOD B: Metcon (Time) 2rds 35 Wall Ball 100 Double Unders 10 Muscle UpsR+ 100 DU 10 MU Rx 50 DU 5MU Scaled 200 Singles 2:1 Dips

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