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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

  • first friday

    By Adam Murphy

    CrossFit Old Town – CrossFit First Friday (No Measure) Pick Your Own Hero/Girl/Benchmark Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit Power Snatch 12min to build to a heavy single Back Rack Lunge 3 sets of 12

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) 4 rounds 400m run 20 HR Push Ups 20 OH Lunge 3 Rope ClimbsR+ Legless

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Deadlift 77%x3 (must reset), 77%x3 (must reset) 72%xAMRAP tng Add 10# Metcon (Time) 100 DU cash in 5 rds 20 Wall Ball 10 TTB Cash out 100 DU

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit Front Squat 3 sets 85%x4 Metcon (Time) 6 rds 3 MU 6 hspu 9 burpee box jump

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  • 20171125

    By Adam Murphy

    CrossFit Old Town – CrossFit Warm Up: 200 M Run -Then- Toy Soldiers Inch Worm Lunge LFT/RT 3 Push Ups 5 Boot Strappers (x2) -Then- Barbell and Partner 10 Top Down Deadlifts -Partner 2 – 8 Burpees 10 Muscle Snatch -Partner 2- Wrist Stretch -Then- 200 M Run WHITEBOARD Metcon (Time) Teams of Two 600 […]

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  • Competition Club

    By Adam Murphy

    CrossFit Old Town – Competition Club Warm Up: 250 M Row 3 Inch Worms 10 Boot Strappers 150 M Row 2 Inch Worms 2 Lunges 75 M Row 1 Inch Worm 2 Hack Squats 5 Rounds “Professor Cindy” 5 Strict Pull Ups 10 Hand Release Push Ups 15 Air Squats to a target Metcon (AMRAP […]

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010To learn more about Abbate click here

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) 3 rounds: 30 box 25 kB Swing 20 pull 15 hspu 800m run

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Hang Power Snatch (Build to a 3rm) Metcon (Time) 21 OHS 21 Lat Burpee 15 OHS 15 LB 9 OHS 9 LB95/65

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