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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

  • first friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard First Friday (No Measure) Pick Your Own Hero/Girl/Benchmark Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

    CONTINUE READING
  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Deadlift DL 75% x 3-6 reps x 2 sets. No tng. hands have to stay on barbell. Regrip at bottom and reset but no dropping from top or walking away from the bar. Rest 5mins between sets Back Squat 82.5% 82.5%+ 82.5%++

    CONTINUE READING
  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 10 rds Prowler 8 burpees 200m run

    CONTINUE READING
  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard clean progression every 1:30 X 7, Clean X 2reps start around 80%-85%, record average load. Metcon (Time) 7 rounds: 7 pull up 7 hspu 30 du

    CONTINUE READING
  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Ascending Ladder for 9:00: 3 Power Snatches (75/55) 3 Wallballs 6 Power Snatches 6 Wallballs 9 Power Snatches 9 Wallballs … Continue to add (3) repetitions to each movement Back Squat (20 reps) Add 10#

    CONTINUE READING
  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Team wod 100 clean and jerks 135/95 150 lateral burpees 200 cals

    CONTINUE READING
  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) teams of two for 6rds 20 Goblet squats Farmers walk down to cage 30 Pull ups farmers walk back**Dont drop the bells** 10 Burpee Penalty both partners do goblet squats (all 20 each) one person walks them down while other just walks pull ups are […]

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 4@85% 4@85%+ 4@85%++ Metcon (Weight) 1 high hang snatch 1 hang snatch 1 hang below knee

    CONTINUE READING
  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 1000m run cash in 6rds 20 OH lunge 15 Push Ups (feet on plate) 1000m Run Cash Out

    CONTINUE READING
  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Weight) EMOM x10 odd-3tng deadlift Even-xx pull up Metcon (AMRAP – Reps) Pull UpLowest in any round Metcon (Time) 3 Rounds: Row 500 Meters 12 Push Jerks (155/105) 15 Toes to Bar

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