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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 Metcon (AMRAP – Reps) 12 mins to warm up to 90% of WM Rep out @90% Metcon (Weight) Deadlifts (5 sets of 3@ 82.5%

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of 2, 10 rounds 200m run 12 Box jump 12 WBYou go partner goes each movement

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  • TUESDAY

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean Complex wk 2 every 1:45×7 1 Power Clean, 2 hang squat clean 1 Power Clean Start around 75%, record average loadADD 2.5% Metcon (Time) 2 Rds 20 Hang PowerClean 100 DU 20 HSPUR+ 165 and deficit Rx 135 and full ro

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat (3 Sets % @85%, 85%+, 85%++) Metcon (Time) 10-9-8-7-6-5-4-3-2-1 TTB 2-4-6-8-10-12-14-16-18-20 burpee

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  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) teams of two 3rds 30 Power Cleans 30 Front Squats 30 S2OHRX 155/105 R+ 185/125

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard First Friday (No Measure) Pick Your Own Hero/Girl/Benchmark Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat (5 sets of 3@ 82.5%) Deadlift (7 Sets of 3@75%)

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 400m run 30 plate burpee 30 kb 600m med ball run 30 burpee 30 kb 800m plate carry 30 burpee 30 kb 600m med ball 30 burpee 400m run

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard clean complex 1 every 2:00×7 1 PC, 3 hang sqcl, 1 PC. Start around 72.5%, record average load Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP: 3 MU 6 Clean & jerk135/95

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat (92.5%, +,++) Metcon (Time) 70 cal row 60 wall ball 50 ttb 40 box jump 30 hspu

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