Friday

CrossFit Old Town – CrossFit View Public Whiteboard Strict Press 4 sets of 5 @77.5% Metcon (Time) 800m run 40 FRL (20/side @115/75) 20 push press 10 muscle ups (scale 2:1 pull ups)
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Thursday

CrossFit Old Town – CrossFit View Public Whiteboard Back Squat Build to a heavy double with chains 3s pause on each rep Clean Build heavy Power clean Hang power Hang squat
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wednesday

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 4rds 600m run 20 burpee box jump 15 ttb
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tuesday

CrossFit Old Town – CrossFit View Public Whiteboard Juggernaut 5s AMRAP 50% x5 60% x3 70% x2 75% x1 80% x1 85% AMRAP Metcon (Time) 5 rds 10 kB swing 16 goblet lunge 18/13 cal row
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monday

CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 4-4-4+ @80% Metcon (Time) 100 du cash in 3 rds 20 wall balls 20 pull ups (chin over) Cash out 100 dubs
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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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