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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

  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean 12mins Establish heavy 1.1 (must reset from floor ) Quadzilla (AMRAP – Rounds and Reps) Quadzilla As many 1-5 unbroken hang squat clean ladders as you can in 10 min. (Do one then drop, 2 then drop, 3 then drop, 4 then drop, 5 then drop, […]

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 77% x3 77% x3 AMRAP @ 77% (+5#) Metcon (AMRAP – Reps) 12min R+ Max deficit HSPU (kipping) and Strict Pull-up RX Max HSPU and pull-upHSPU number must match pull up number on each set

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  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) teams of two 400m Med Ball Run 50 Power Cleans 400m Med ball run 50 Front Squats 400m Med Ball run 50 Squat Clean Thruster 400m Med ball run135/95

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard First Friday (No Measure) Pick Your Own Hero/Girl/Benchmark Omar (Time) For Time: 10 Thrusters, 95# 15 Bar-Facing Burpees 20 Thrusters, 95# 25 Bar-Facing Burpees 30 Thrusters, 95# 35 Bar-Facing BurpeesIn honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April […]

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  • thursday

    By Adam Murphy

    CrossFit Old Town, CrossFit Old Town – CrossFit View Public Whiteboard Front Squat Every 3min x3 3-6 @ 75% check chart Deadlift Every 3min x2 3-6 @ 75% check chart

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 400m run, 30 Box Jump 600m run 40 burpee 800m run 50 TTB 600m run 40 burpee 400m run 30 Box Jump

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Snatch every 90s x7 full snatch 1.1 (no more than 10s between reps) Metcon (AMRAP – Rounds and Reps) 7min AMRAP 7 ohs 35 DUR+ 135/95 Rx 95/65

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 77% x3 77% x3 AMRAP @ 77% (+5#) Metcon (AMRAP – Reps) Onion Skin v2.0 20:00 AMRAP UB Shoulder press UB Pull-upsR+: UB CTB and 95/65 Once you come off the pullup bar your set is done, record your reps. In the press once the […]

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  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) teams of 2 2k switch every 500 100 front rack lunge 115/75 200 bar facing burpees 100 front rack lunge 2k row

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 8rds 12 WB 6 S2oh 3 MU155/95

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