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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

  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 60 Cal Row 30 box JUMP 24/20 60 sit ups 1 mile 60 Sit Ups 30 Box Jump 60 Cal Row

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Front Squat Set Every 4mins 90% x4 75% x3 Pause B: Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 5 HSPU 10 burpee 15 pullup

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (5 Rounds for time) Every 7mins x 5 40 du 4 UB Hang power snatch 4 UB OHS 400m runR+ at 135/95 RX at 115/75 *if you break the set you must go down in weight the next set

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 15 Muscle Ups 20 Burpee Box Jumps 30 TTB 40 Wall Ball 500m Row 40 Wall Ball 30 TTB 20 Burpee Box Jump 15 Muscle Ups

    CONTINUE READING
  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Clean And Jerk Complex (x1) 3 Hang Cleans 1 Jerk12mins to build heavy B: Juggernaut 3s Wave Wk 2 1@ 70% 1@ 77.5% 5 Sets 3@ 82.5%

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of Two 10rds each Lunge Down (45/25) Shuttle Down and Back Lunge Down P1 goes then P2

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Back Squat Set Every 4mins 90% x4 Pause Squats at 75% x3 B: Metcon (Time) R+ 30-20-10 Hspu Ctb 100 du between each setRx 21-15-9 HSPU Chin Over Bar 50 DU between rounds Scaled 20-15-9 Chin over Feet elevated hr push up 30 jumping jacks between […]

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (5 Rounds for time) Set Every 6mins x5 9 UB power snatches 11 lateral burpees 300m erg sprint115/75 95/65 75/55

    CONTINUE READING
  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Mile loop 30 ub Thrusters 800m run 20 ub Thrusters 600m run 10 ub Thrusters 115/75 For every break 8 lateral burpees

    CONTINUE READING
  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard First Friday (No Measure) Pick Your Own Hero/Girl/Benchmark Rene (Time) 7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *If you have a 20-lb. weight vest or body armor, wear it.Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, […]

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