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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

  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Deadlift

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 3 rds 20 TTB 30 Wall Ball 40 Luges 600m run

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Clean every 90s x7 3TNG start @ 70% record average Metcon (Time) 500m Row cash in 5rds 10 HSPU 10 Burpees 500m row Cash out

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 3sets of 5 @80% Metcon (Time) 10rds 3 MU 30 du

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 3sets 5 reps @80% Metcon (Time) 10rds 3 muscle ups 30 double ups

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  • 20170923

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Episode II “Attack of the Cleans” For Time Teams of Two 60 Calorie Row 60 Anchored Sit-Up Wall Balls 60 Cleans @ 185/155 60 Anchored Sit-Up Wall Balls 60 Calorie Row– Anchored Sit-Up Wall Balls Use two dumbells One Partner working at a time – […]

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  • COMPETITION CLUB

    By Adam Murphy

    CrossFit Old Town – Competition Club Warm Up: 12 Minutes Coaches Choice -Then- EMOM 6 Minutes 5 Box Jumps – Work up to max, and then back off View Public Whiteboard OLY Technique (5-5-5-5-5) Every 1:30 5 Pressing Snatch Balance* Treat as a warm up OLY Strength (3-3-3-3-3-3) 6 x 3 Set every 2:00 Power […]

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 10 rds Prowler down and Back 1 Rope Climb *R+ Legless

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 12mins build to a 5rm Metcon (AMRAP – Reps) AMRAP @80% SC snatch complex High hang Hang Floor

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 6 rds 400m run 20 wall ball 15 kb swing 10 TTB

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