Friday

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 10 rds Prowler down and Back 1 Rope Climb *R+ Legless
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Thursday

CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 12mins build to a 5rm Metcon (AMRAP – Reps) AMRAP @80% SC snatch complex High hang Hang Floor
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wednesday

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 6 rds 400m run 20 wall ball 15 kb swing 10 TTB
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Tuesday

CrossFit Old Town – CrossFit View Public Whiteboard TNG Clean x4 every 90s x7 TNG Power clean x4 Start @67.5% build heavy Metcon (Time) 30 hspu 100 du 20 hspu 100 du 10 hspu 100 du
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monday

CrossFit Old Town – CrossFit View Public Whiteboard Back Rack Lunge 3 sets of 8 each leg start at 45% of BS Metcon (AMRAP – Rounds and Reps) 7min AMRAP 7 ctb 7 burpee box jump
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Workout of the Day (WOD)

Our Programming At Crossfit Oldtown, our training program every week is designed to approach all functional movements that allows you to comfortably and safely challenge yourself. All of our movements during the “Workout of the Day” (“WOD”) can be performed “prescribed” (RX’d) or modified to suit your fitness level. Modifications may include using lighter weights, […]
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Foundations for Beginners

We have been introducing new members to CrossFit since February of 2007, thus far we have found this way to be most effective: CrossFit OldTown Foundations Program If you do NOT have a background in the movements used in CrossFit, our Foundations program is the safest and most effective way for you to START your […]
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