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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

  • First Friday 07052013

    By Adam Murphy

    Workout of the Day First Friday!! Pick Your own Hero/Girl/Benchmark WOD CANT DECIDE???? “Loredo” 6 rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters If you did another benchmark, still note your time in this WB so we can see what you did! Then go to http://crossfitoldtown.com/july-2013-benchmarks/ and see […]

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  • Wednesday 07032013

    By Adam Murphy

    Sport WOD Back Squat Find your 3 rep max. 15min cap then Every 90s x10 (5 each) Odd-High Squat Clean Even-Full Squat Clean Fitness WOD 5rds 400m Run 30 Air Squat 20 KB Swing

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  • Tuesday 07022013

    By Adam Murphy

    Workout of the Day WOD A 30 Muscle-ups for Time Sub for MU- 50 Ring Push ups For Time WOD B 7Rds 7 Plate Burpees 7 T2B 10min Cap

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  • Monday 07012013

    By Adam Murphy

    Sport WOD EMOM x8 3 T-N-G Power Snatch AMRAP Double Unders in Remaining Time then EMOM x8 5 T-N-G Deadlift AMRAP Wall Balls in remaining time Fitness WOD EMOM x8 9 DB Thrusters AMRAP Slamball then EMOM x8 9 KB Swing AMRAP Goblet Squats

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  • Saturday 06292013

    By Adam Murphy

    Sport WOD Front Squat x3 20mins to establish a 3RM then In 1:00 3 TNG clean AMRAP bar over burpees in remaining time rest 2:00 x 5 sets. Build heavy on clean but keep movement and speed. Fitness WOD 30min AMRAP 400m Run 3rds 10 Burpees 15 Box Jumps

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  • Friday 06282013

    By Adam Murphy

    Workout of the Day-8 Sets 4 Each A1: Every 2:30 x 4 ODD max UB pullups (don’t game the pullups, go for a PR and all out each set) A2: Every 2:30 x4 EVEN max UB Push jerk

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  • Thursday 06272013

    By Adam Murphy

    Workout of the Day 7:00 AMRAP 15 Wallball 10 T2B Rest 3:00 then 7:00 AMRAP 15 Kettlebell Swings 10 Dip Rest 3:00 then 7:00 AMRAP 15 HR Pushup 10 Box Jump

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  • Wednesday 06262013

    By Adam Murphy

    Workout of the Day Deadlift Find your 1 rep max. 50% or 1rm x5reps 65% x4reps 75% x3 Reps 85% x 2 Reps 95% x1 Reps 100% New PR *Base 100% off new PR** Input your previous 1 RM max to the Whiteboard before today’s attempt, so that you can track progress! http://crossfitoldtown.com/max-deadlift/ Fitness WOD Teams […]

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  • Tuesday 06252013

    By Adam Murphy

    Workout of the Day 3 rounds of 15 c2b pull-ups 50 Double Under 15 HSPU

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  • Monday 06242013

    By Adam Murphy

    Sport WOD Every 90s x14 (7 Each) Odd- 2 High Hang Squat Snatch Even- 2 Full Squat Snatches Work Heavy Fitness WOD 21min AMRAP 400m Run 30 DB Push Press 30 Lunges 30 KB Swing

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