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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

  • Saturday 08032013

    By Adam Murphy

      Sport WOD WOD A Front Squat 3 Reps @ 75% 2 Reps @ 80% 1 Rep @ 85% 3 Reps @ 80% 2 Reps @85% 1 Rep 90% then WOD B Squat Clean 1.1 (2 reps, wait 10 seconds between reps) Every 2 mins for 16mins Sets 1-2 – 55-65% *Sets 3-4 – 65-75% […]

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  • First Friday 08022013

    By Adam Murphy

      Pick Your Own Hero/Girl/Benchmark First Friday Can’t Decide??? “Omar” For time: 95 pound barbell Thrusters, 10 15 Bar-facing burpees 95 pound barbell Thrusters, 20 25 Bar-facing burpees 95 pound barbell Thrusters, 30 35 Bar-facing burpees

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  • Thursday 08012013

    By Adam Murphy

      Workout of the Day WOD A: 5min AMRAP 400m Run 50 Double Under 40 Kettlebell Swings 30 Wall Balls 20 Toes-2-Bar 10 Muscle Ups -Rest 3mins Exactly- then WOD B: 7min AMRAP 400m Run 50 Double Under 40 Kettlebell Swings 30 Wall Balls 20 Toes-2-Bar 10 Muscle Ups -Rest 3mins Exactly- then WOD C: […]

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  •   SPORT Workout of the Day WOD A BS x 5 every 3mins x 4 sets Record Average LOAD, so all 4 sets should be working sets Beat your AVERAGE LOAD from: http://crossfitoldtown.com/wednesday-july-10-2013-3/ then WOD B. Every :90 x 8  sets 1 Hang snatch + 1 OHS build heavy   FITNESS 5 Rounds: 400m Run 30 abmat […]

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  • Tuesday 07302013

    By Adam Murphy

      Workout of the Day Cinco 2.1 3 Rds 5 Muscle Ups 5 Deficit HSPU 120 Steps OH Lunge (45/25)

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  • Monday 07292013

    By Adam Murphy

      Sport WOD 25 min Cap 1k Row Cash in 5 Rds 25 Pull-Ups (Scaled is 15) 7 Shoulder-to-Overhead (135/95) Fitness WOD 25min AMRAP 800m Run 20 KB Swing 20 Jumping Lunges 20 DB Push Press

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  • Saturday 07272013

    By Adam Murphy

      Sport WOD Front Squat 3- 75% 2-80% 1-85% 3-80% 2-85% 1-90%+ then 30 Clean & Jerks You must complete 5 Burpees at the beginning of each minute 185/125 165/105 135/95 Fitness WOD 8 Rds 30min cap 200m Run (with Plate) 12 Plate Burpees 12 OH Lunges

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  • Friday 07262013

    By Adam Murphy

      Workout of the Day Every 1:30 x 10rounds (thats 5 each) ODD-5 UB Strict press EVEN-5 UB Weighted pullups. Alll sets should be working sets, record average load in both.

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  • Thursday 07252013

    By Adam Murphy

      Workout of the Day Partner WOD: 2 people partitioning the work. Each person must complete a rep before switching. Once an athlete breaks teams must switch who is doing work. 30 min AMRAP 20 Muscle Up 30 Burpees 40 Wall Balls 50 ABMAT

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  • Wednesday 07242013

    By Adam Murphy

      Sport WOD WOD A Back Squat x3 every 3mins x 4 sets then WOD B EMOM x 10 MIN Odd min: High hang snatch x 1 Even min: Snatch from the floor x 1 Build heavy. Fitness WOD 25min AMRAP 250m Row 20 Box Jump 15 DB Push Press 20 OH Lunges

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