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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

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: Metcon (AMRAP – Rounds and Reps) TEAMS of 2, alternate tasks. 35:00 AMRAP 5 Clean 185/125 10 Chest to Bar Pull Up 15 Box Jump 200 run 50 Double Under P1 does all cleans, p2 does all CtB, p1 BJ, p2 run, p1 du, next round […]

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Snatch (1 RM) Build to a heavy Single in 12mins B: Metcon (Time) Teams of 2 3rds 200m Relay x3 each athlete 3 rds Each 7 Power Snatch 7 Lateral Burpees P1 does snatch then P2 P1 does burpees then P2115/75

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Metcon (AMRAP – Rounds and Reps) 5min AMRAP 30 cal Row 25 HSPU 20 S2oh 15 MURx 95/65 B: Metcon (AMRAP – Rounds and Reps) 7min AMRAP 30 cal Row 25 HSPU 20 S2oh 15 MU C: Metcon (Time) 30 cal Row 25 HSPU 20 S2oh […]

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard A: Knee jumps (5 attemps) Knee jumps 5 attempts Can increase height if deemed ok by coach B: 3 Hang Clean + 2 Push Press (12 min build heavy) Record heaviest load C: Metcon (Time) 21-15-9 Push press Lateral Burpees 400 meter run after […]

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Power Clean + Hang Clean 15mins Establish a Heavy single B: Metcon (No Measure) Every 2:00 x 10 Odd: DL x 3 reps@80%, add weight each set as needed. Even: weighted pull-ups x 3-6 reps (increase volume or load from last) B1: Metcon (Weight) DL x […]

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 800m Run 5 TTB 10 Lunge 600m Run 10 TTB 20 OH Lunge 400m Run 15 TTB 30 OH lunge 200m Run 20 TTB 40 OH lunge

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard A: Back Squat (15 min build up to a heave set of 5. ) Take time to rate yourself. out of the 5 reps how many did you do you perfect. (form, depth…) If not a 5 out 5 then you do not move […]

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Front Squat (85% x4x5sets ) 85%x4x5sets (add if needed next 4 sets) B: Metcon (Time) 5 rounds 20 Wall Balls 40 Double Unders 10 Big Box Jumps

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Power Snatch (3 TNG) 13mins B: Metcon (Time) 15-12-9 Power Snatch CTB BurpeeRX 115/75

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) teams of 2 4 rds 30 Power Cleans 30 Front Squats *400m run after each runrd 1-95/65 rd 2-115/75 rd 3-135/95 rd 4-165/120

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