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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 A: Metcon (Weight) 2 Hang Power Cleans + Hang Squat Clean15mins B: Metcon (No Measure) Every 2min x 10 Odd: DL x 8 tng reps at 68% Even: weighted pull-ups x 3-6 reps B1: Metcon (Weight) DL x 8 tng reps at 68% B2: Metcon (AMRAP – […]

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: Metcon (Time) Teams Of Two 30mu 400M Run 40 HSPU 400m Run 50 Box Jump (24/20) 400m Run 120 Anchored sit-up 400m Run 50 Box Jump 400m Run 40 HSPU 400m Run 30 MU

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Back Squat (Back Squat Wk3, increase volume) sets of 5reps, first set is 80%, add load on next 4 sets as needed. Record average load. B: Metcon (Time) 3 rounds: 75 DU 50 Air Squat 25 Plate Burpee

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard A: Pull-ups (5×5) 5 min EMOM 5 strict pull ups B: Front Squat (32×1 plus 3) first set is 80%, add load on next 4 sets as needed. Record average load. C: Metcon (Time) Cash in 400m run 3rds for time 10 kettle bell […]

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Metcon (Weight) Snatch Complex 1 Power Snatch + Hang Squat Snatch + OHS – build heavy14mins B: Metcon (Time) 25 ttb 3rds 7 power snatch 7 ohs Cash out 25 ttbRx 135/95

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Clean and Jerk (Heavy Single) 15mins B: Metcon (Time) 200m run 7 hang power cleans 7 front squats 7 s2oh 400m run 7 hang power cleans 7 front squats 7 s2oh 600m run 7 hang power cleans 7 front squats 7 s2oh 800m run 7 hang […]

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  • First Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: Metcon (No Measure) First Friday!!! Choose Your Own Her/Girl/Benchmark Taylor (Time) 4 Rounds for time of: 400m Run 5 Burpee Muscle-ups

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  • Wedenesday

    By Adam Murphy

    CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard A: Hang Clean (15 minutes of Hang Squat Clean Practice) Each coach has a group. Nobody performs a set without a coach watching. Nobody adds weight unless coach approves. B: Metcon (5 Rounds for time) Every 3min x 5 200m Row 7 Pullup Max […]

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Power Snatch (1 RM) 13mins Establish a Heavy Single B: Metcon (No Measure) Every 2min x10 ODD: 3-6 Deadlift @70% (add % from previous weeks number) Even: 3-6 Strict Pull Ups COMPARE TO: https://app.wodify.com/PerformanceTracking/PublicWhiteboard.aspx?WhiteboardKey=5rpjxe1egj&Date=05%2f21%2f2015&ProgramName=CrossFitDeadlift: 3-1% 4-2% 5-3% 6-4% B1: Metcon (AMRAP – Reps) 3-6 Deadlift @70%No […]

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: Metcon (Time) teams of two 4 Rds 6 Box Jump 9 KB Swing 12 Wall Ball 800m As team 4 Rds 6 Box Jump 9 KB Swing 12 Wall Ball

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805 N. Royal St., Alexandria, VA 22314