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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

  • Monday teens

    By Adam Murphy

    CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard Deadlift (Amrap @75%) Hang Clean (5:00 AMRAP @80% of 3rm)

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 30 thusters 50 du 10 pull up 20 thrusters 50 du 20 pull up 10 thrusters 50 du 30 pull up95/65

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups

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  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) teams of 4 cant put the bar down (human rack) 400m run (2x medball per team) 40 Lateral Burpees 180 Thrusters 95/65 400m run (2x medball per team) 40 Lateral Burpees 120 Push Press (115/75) 400m run (2x medball per team) 40 Lateral Burpees 80 […]

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Two Teams 10 rds each Prolwer Push 7 TTB

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat Every 3min x3 3-6 @ 75% check chart Power Clean every 90 x7 3 power cleans build heavy

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  • wednesdays

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (No Measure) 500m row 40 WB 30 Box Jump 20 S2Oh 10 MU Metcon (AMRAP – Rounds and Reps) 7min AMRAP Metcon (AMRAP – Rounds and Reps) 9min AMRAP Metcon (Time) For Time

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (5 Rounds for time) every 3min x5 30 du 20 oh lunge 10 burpee on plate50 du

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 […]

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  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of two 3 rds 40 squat cleans 30 lat burpee 40 front rack lunge 30 burpee

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