Saturday

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Metcon (Time) Teams of 3 10 RFT 150m row 10 plate burpees 1 rope climb P2 cannot start on the row until P1 finishes their plate burpees.
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friday

CrossFit Old Town – CrossFit View Public Whiteboard push press + push jerk + split jerk push press + push jerk + split jerk Metcon (Time) 5rds 20 wall ball 50 du
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Thursday crew

CrossFit Old Town – CFOT Strength View Public Whiteboard ABS Tabata mashup 1: Metcon (No Measure) 2 scapula pulls, Pullup, 7 seconds to lower x 10 sets. 4 jumping lunge after each set 2a: Box sq with chains (3-5) Trap bar jumps (7) then x-band walk outs (5-1) after 2b: Push Press (3) 5 sec […]
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thursday

CrossFit Old Town – CrossFit View Public Whiteboard Front Squat Front Squat 3-3-3+ @82.5% +5lb from last time Deadlift Deadlift 75%x3 80%x3 85%x3+ +5lb from last time
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wednesday

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 5rds 400m run 15 hspu 15 goblet squat 15/12 cal row
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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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