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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

  • Contact

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Workouts'S ARCHIVE

  • Wod 1:

    15 Mins Sumo Deadlift X1

    Wod 2:

    3 rounds-

    50 DU, 400m Run, 30 GHD

    CONTINUE READING
  • Wod 1:

    15 minutes

    Front Squat X 3

    Wod 2:

    3 rounds

    1 Min Max Thrusters 95/65

    Rest 1 Min

    1 Min Max Toes 2 Bar

    Rest 1 min

    1 Min Max Burpees

    Rest 1 Min

    CONTINUE READING
  • Five rounds for time of:
    22 Kettlebell swings, 2 pood
    22 Box jump, 24 inch box
    Run 400 meters
    22 Burpees
    22 Wall ball shots, 20 pound ball

    CONTINUE READING
  • 10,9,8,7,6,5,4,3,2,1 Dips

    1,2,3,4,5,6,7,8,9,10 Deadlifts

    CONTINUE READING
  • Partner Wod: One Person Working at a time, Clock doesn’t stop between movements.

    4 Min- Max Thrusters 95/65

    4 Min-Max Chest-2-Bar

    4 Min- Max Lateral Hand Release Burpees

    Wod 2:

    One Partner Working at a time-800m Waiters Walk

    CONTINUE READING
  • Wednesday: “Horse and Hair” 200m run 10 Clean and Jerk 20 Box Jump (24″) 200m run 8 Clean and Jerk 16 Box Jump 200m run 6 Clean and Jerk 12 Box Jump 200m run 4 Clean and Jerk 8 Box Jump 200m run 2 Clean and Jerk 4 Box Jump HTFU: 105w, 155m Infidel: 90w, […]

    CONTINUE READING
  • Tuesday

    By jerry

    Tuesday Strength: Take 5 sets to work up to a heavy 5rep effort in the back squat Conditioning: 15 DB Thruster (25w, 35m), 15 KB Swing (45w, 70m), 200m Run x 4 rounds

    CONTINUE READING
  • Monday

    By jerry

    Monday WOD: 5 rounds of: 10 Pullups, 20 Box Jump, 30 Pushups

    CONTINUE READING
  • If you forgot to Sign-up at the front desk for todays WOD the only open time in 10:00 CrossFit Oldtown Raised $4,196 this week for FGB6 and is currently 6th in the Nation, THANK YOU!! Join our Team by Clicking Here “Badger” Complete three rounds for time of: 30 Squat clean (65W, 95m) 30 Pull-ups […]

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  • FIRST FRIDAY!!! Heroes, Girls, and Benchmarks all day!! No Social tonight, I’ll be down in Richmond for the weekend competing with 9 other CFOTers at Team SuperFit!! John S. and Pete B. Jared and Adam M. Katy K. and Koz Melissa L. and Jerry Shanimal and The Harold Remember tomorrow, Saturday, is “Badger”. Sign-up for […]

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