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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

  • CrossFit Old Town – Competition Club Warm Up: 12 Minutes Coaches Choice 6 Min EMOM 4 Box Jump * Work Up to a max box jump, then back down slightly. View Public Whiteboard OLY Technique (1-1-1-1-1-1) 10 Minutes 2 Pressing Snatch Balance 1 Drop Snatch 1 Snatch Balance (Stabilize in bottom position)* Treat as a […]

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  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of Two 200 Wall Ball 100 Pull Ups *1 Partner must be in an L Sit for reps to count 80 Front Rack Lunges @135/95 *1 Partner must be in the hollow hold position for reps to count.

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 1k row cash in 6rds 15 kb swing 15 goblet 1200m run cash ou

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 12min build to a heavy single Metcon (AMRAP – Reps) AMRAP @ 80% Power Clean Every 90s x7 2 TNG Power cleans start @70% and build record average

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 30 min AMRAP 400m run 15 box 3 rope climbs 15 push up Metcon

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Deadlift 5sets 3@82.5% rest 90s after each set Metcon (Time) 4 rds 60 du 20 oh lunge 15 Plate Burpees

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 3 sets 3-6 reps Metcon (Time) 21-18-15-12-9-6-3 Wall ball TTB

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  • 20170909

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) CrossFit Oldtown Episode I “The Phantom Abs” Teams of Two 5 Rounds For Time 400 M Med Ball Run (20/14) 40 Anchored Partner Med Ball Sit Ups (20/14) 40 Wall Ball Shots (20/14)– Anchored Partner Med Ball Sit Ups * Use one DB each. ” […]

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  • COMPETITION CLUB

    By Adam Murphy

    CrossFit Old Town – Competition Club Warm Up: Coach Led 10:00 -Then- EMOM 6 Minutes 3 Box Jump * We will warm up to just under the most difficult and begin. View Public Whiteboard OLY Technique (1-1-1-1-1) 8:00 2 Pressing Snatch Balance 2 Drop Snatch 2 Snatch Balance– Treat as a warm up, keep the […]

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 10rds prowler jog down 10 push up 5 pull ups

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