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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

  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat (92% X 2,2 Pause 77% X 1+)) Set Every 3mins Deadlift (1rm)

    CONTINUE READING
  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of Two 10 rds 8 pull ups 8 goblets Shuttle Run

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean Position Progression wk1 Every :90 x 7sets perform a 3 position clean: hang from above knees, hang from below knees, floor. Start around 77%, record average load. All working sets, no misses. Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 
50 Wall Ball (20/14) 
40 Box […]

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat (92% X 2,2 Pause 77% X 1+) Set Every 3mins Metcon (Time) 30-20-10 Ttb Cal row * 50 double unders between rds

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of two 600m overhead carry 60 front squats (135/95) 600m farmers walk 60 thrusters (115/75) 600m relay run (200m x3 each partner) 60 push press (95/65)

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  • First Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (No Measure) Pick Your Own Hero/Girl/Benchmark Fore! (AMRAP – Reps) In front of a clock set for 12 minutes: 4 minutes of clean and jerks, 135 lb. 4 minutes of rowing 4 minutes of burpees Log total reps

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat (87% X 4,4 Pause 72% X 3+) set every 3min Deadlift (81% X 5,5,5+)

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of two Partition as needed 400 double under 200 hr push ups (feet on plate) 100 kb swings (70/53) 50 burpee box jump 30/24

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean (1 Clean every :90x7set) Cleans Compare to April 12 Metcon (Time) 15,12,9 Hang sqcl Pullups R+ (155/115) and CTB

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat (87% X 4,4 Pause 72% X 3+) Set Every 3mins Metcon (Time) 2k row 75 wall ball 50 burpee on plate

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