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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

  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x30 1. 15 cal row 2. 15 burpee 3. 15 wallball Metcon (AMRAP – Reps) cal row15/12 Metcon (AMRAP – Reps) Burpee Metcon (AMRAP – Reps) Wall BAll

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat (3 sets 72.5%x8) Deadlift ( 5 sets 65%x8)

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 15 MU/30 Dips (every break run 200m) 4rds Run 400m 20 Box Jump 15 KB Swing 10 HSPU Cash Out 10 MU/20 Dips (every break is 200m run)

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean (Every :90×7 cleanx3, reset each rep) Metcon (Time) 3rds 10 HPC 50 DUR+ 165/115 Rx 135/95

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat Back squat 5 reps, 80%, 80%+, 80%+ Metcon (Time) 3rds 20 Lateral Burpees 20 Push Press 20 Pull Ups95/65

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “D.T.” Partner AMRAP 40 min AMRAP Alternating rounds with partner 12 Deadlift 155/105 9 Hang Power Clean 6 Jerk *200m run relay x2 each after each set

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (No Measure) EMOMX30 TTB=7-10 Push Up=10-15 Cals=18/15 Metcon (AMRAP – Reps) TTB Metcon (AMRAP – Reps) PUSH UPS Metcon (AMRAP – Reps) CAL ROW

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front squat 8’s 5 Sets 65%x 8Set every 2:30 % is based off your working max (90% of 1rm=WM) Metcon (No Measure) Prowler 10rds each *After each set 5 Burpees

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean (EMOM x7 Clean) Start at 85% Build heavy Record average Metcon (Time) 21-15-9 Hang Squat cleans HSPU135/95

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 1000m run 25 Pull Ups 10 Wall Balls 800m Run 20 PU 20 WB 600m Run 15 Pull Ups 30 WB 400m Run 10 Pull Ups 40 WB

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