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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

  • Contact

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Workouts'S ARCHIVE

  • Competition Club

    By Adam Murphy

    CrossFit Old Town – Competition Club Warm Up: 5 Rounds of: 250 M Row 5 Burpees -Then- Dynamics High Knees Butt Kickers Side Shuffle (LFT/RT) Karaoke Shuffle Back Peddle Quick Feet (LFT/RT) -Then- Pylon Shuffle GymNasty: 1. Tumbling 2. Tri-Pod 3 x 3 (touch and go) – straight legs 3. Tri-Pod rolls 6 reps 4. […]

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit 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 22, 2011To learn […]

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit Halting Snacth Halting Snatch x3 Overhead Squat (Build heavy in 12 mins to a 2rm)

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) 75 DU 50 oh lunge 75 du 40 box jump 75 du 30 hspu 75 du 20 muscle ups (40 ctb pull up)

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  • Tuesday (Normal Hours)

    By Adam Murphy

    CrossFit Old Town – CrossFit Halting Clean Build to heavy triple (Must Reset) Metcon (Time) 21-15-9 Power Clean (135/95) Lateral Burpee

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  • 20171230

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) Teams of Two 4 Rounds 100 Calorie Row 50 Box Jumps @ 24/20 25 Cleans @ 155/105

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) Teams of 3 10rds 6 S2OH (135/95) 8 Front Rack Lunge 6 Lat Burpee

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit Deadlift (Max Deadlift)

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 30min amrap 1k row 80 wall ball 60 burpee box jumps 40 ttb

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  • 0800 & 0900

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) 10 Clean and Jerks, 135/95lbs 5 Rounds of Cindy 10 Clean and Jerks 5 Rounds of Cindy 10 Clean and JerksR+ 165/115 CTB

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