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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

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Workouts'S ARCHIVE

  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about […]

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of two 400m run 400m farmers walk 50 deadlifts 225/155 400m plate carry 50 deadlifts 400m farmers 50 s2oh 135/95 400m plate carry 50 s2oh 400m run

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of three Relay 10rds 30 double Unders 10 Oh lunges 7 Ctb pull up

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat (87% (plus 5#) X 4,4 Pause 72% (plus 5#)) Push Press (1×3)

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 3rds 800m Run 20 TTB 20 Box Jump 20 Cal Row

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean Progression Wk 3 AVG Every 90s x7 Clean Start at 87% and build record average Metcon (Time) 100 Burpees For Time *EMOM 5 Hang Squat Cleans 135/95*

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat (Back squat 87% (plus 5#) X 4,4 Pause 72% (plus 5#) Metcon (Time) 3rds 100 du 15 KB swing 10 hspu 5 muscle up R+ strict HSPU RX kipping and 12 pullups

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of 4 140 lat burpees 140 push press 140 Ctb pull up 140 front rack lunge 140 burpees 140 thrusters Barbell weight is 95/65 Bar can’t drop once bar work begins Immediate 25 burpee penalty assessed

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat (82% (plus 5#) X 6,6 pause sq 67% (plus 5#) X 5+) Push Press (5 Rep Max)

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