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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

  • 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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  • 12 Days of Christmas

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of two 40min amrap 1 rope climb 2 muscle ups 3 hspu 4 pistols 5 Hang power clean 6 pull ups 7 ttb 8 box jumps 9 push press 10 front rack lunge 11 burpees 120 du Break it up however you want. […]

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) 10 rds Prowler Push Up and Back 5 Burpees 200m Run

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit Front Squat 15mins build to a heavy single Isabel (Time) For Time: 30 Snatches, 135# / 95#

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) 400m Run 30 HSPU 30 Burpee Box Jump 600m Run 20 HSPU 20 Burpee Box Jump 800m Run 10 HSPU 10 Burpee Box JUmp

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Halting Clean Build to a heavy double ( must reset) 12 mins CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar […]

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit Back Squat build heavy Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

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  • 20171216

    By Adam Murphy

    CrossFit Old Town – CrossFit Warm Up: 250 M Row Toy Soldiers 3 Inch Worms Spidey Stretch (a.k.a. Deep Lunge) 10 Boot Strappers 3 Wall Walk Ups -Then- Barbell + Partner P1: 10 Top Down Deadlifts P2: Wrist Stretch 125 M Row Metcon (Time) Teams of Two 42-30-18-30-42 -Calorie Row -Deadlift -HSPUDeadlift @ 225/165 Scale: […]

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) 3rds 30 Wall Ball 20 OH Lunge 10 Burpee Bar Muscle

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit Front Squat FS 90% x2 Push Press 5 sets to build to a heavy triple 3s pause at top 3s decent

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