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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

  • Monday Crew

    By Adam Murphy

    CrossFit Old Town – CFOT Strength View Public Whiteboard A1: Max strict pullups (Max) Max strict pull-ups from a dead hang

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Hang Snatch Hang Snatch + OHS Metcon (Time) 21-15-9 9-15-21 OHS Lat Burpees RX95/65 R+ 115/75

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 4rm Metcon (Time) 8 rds 8-wall balls 8 ctb 30 du

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  • HW Tribute WOD

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of 3 4 RFT 41 DL (135/95) 41 HSPU 41 Squat Cleans (135/95) 41 TTB *While partners 1&2 work on the WOD, partner 3 rows to 41 cals. Then someone rotates out of the WOD and onto the rower for 41 cals etc. until […]

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  • first friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard First Friday (No Measure) Pick Your Own Hero/Girl/Benchmark Sisson (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you have a 20# vest or body armor, wear it.U.S. Army 2nd Lt. Justin Sisson, […]

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 3 sets 3-6 Reps Deadlift 70% x 5 75% x 5 80% x 5+

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x30 min 1 Cal Row min 2 Burpees to 2x 45# plates min 3 Wallball Metcon (AMRAP – Reps) Row Metcon (AMRAP – Reps) Burpee Metcon (AMRAP – Reps) Wall Ball

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Hang Clean Hang clean x3 Every 90s x7 start at 70% record average Metcon (Time) 5 rounds: 12 box 10 pull-up 8 clean

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 5rm Metcon (Time) 50 S2OH 250 DU 500m row135/95

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  • Fibonacci Triplet

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Teams of 2 1-2-3-5-8-13-21-34-55 Burpee Box Jumps Front Squats (R+ 115/75, Rx 95/65) Hang Cleans (Same weight) *The Fibonacci sequence is one of the most famous formulas in mathematics. Each number in the sequence is the sum of the two numbers that precede […]

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