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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 Metcon (Time) 8rds 8 pull ups 8 deadlift (185/125) 8 hspu

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a – If you don’t finish before the time cap, add 1 […]

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  • 20180303

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Teams of Three -30 Minute AMRAP – Station 1 = KB Step Ups Stations 2 = Wall Ball Shots Station 3 = 250 M RowRx = 53/35 Box = 20” * Partners switch at completion of Row

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Snatch x2 Hang Snatch x2 (1 Power 1 Squat) Back Squat 3 sets: 80% x 3-6 reps Next week if you got: 3 reps add 1lb 4 reps add 2.5lb 5 reps add 5lb 6 reps add 10lb

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  • first friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard First Friday (No Measure) Pick Your Own Hero/Girl/Benchmark

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 6rds 10 Burpee Box Jumps 10 Pull Ups 400m Run

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Weight) 3x DeadLift 2x Hang Clean 1 Thruster Metcon (Time) 7rds 30 DU 7 HSPU (R+ Deficit)

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Metcon (AMRAP – Rounds and Reps) Not in the open? 20min AMRAP 20 KB Swing 30 Situps 400m […]

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  • 20180224

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of Three 20 Min AMRAP 5 Deadlift @ 225/155 10 Box Jumps @ 24/20 30 Air Squats*waterfall entry ex. Partner 1 must clear the 5 Deadlifts before Partner 2 may begin the deadlifts and so on. () Metcon (Weight) As […]

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  • FRIDAY

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Split Jerk bUILD TO HEAVY DOUBLE 33X0 TEMPO Metcon (Time) 2RDS 25 hspu 50 du 25 kb swing 50 du

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