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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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WORKOUT OF THE DAY

wednesday

By Adam Murphy Comments

Announcements

Haymakers for Hope on 9/19 featuring Nagao!
Tickets: https://www.ticketfly.com/purchase/event/1877509?utm_medium=bks

Donate: https://haymakersforhope.org/event/washington-dc/2019/beltway-brawl/michael-nagao?fbclid=IwAR23kym5quaLg1qQ10c1s_snA0B0xA13A-T3hSQaOeOLo1d-YQENGFNAUqA

CrossFit Old Town – CrossFit

View Public Whiteboard

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Metcon (AMRAP – Reps)

Its 9/11 so in addition to the WOD let’s climb the twin towers (combined 2,730’), the Pentagon (71’), and flight 93. This is a combined 2,894 feet. Our ropes are 15 feet, 2894/15 = 193 rope climbs. Before and after class climb the rope and put a mark on the whiteboard; Never Forget.

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