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    MONDAY -FRIDAY 

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    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

  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Split Jerk 3rm tempo 3s in catch 3s at extension Metcon (Time) 5rds 10 deadlift 8 front squat 6 s2oh **50 DU between each round** 165/115

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Power Clean 12mins build to a 4RM TNG 1: Back Squat 3@80% 3@80% 3+@80%

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of two 5 rds 20 TTB 20 Burpee Box Jump 5 Rope Climbs partition as needed

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Deadlift 5@70% 5@75% 5+@80% Metcon (Time) 21-15-9 Power clean Hspu 155/105

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders Back Squat 20 reps at 55%

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  • TEAMOM

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) TEAMOM 32 Teams of 2 Minute 1 – Power Clean (135/95) R+ Squat Clean Minute 2 – Rope Climb R+ Legless Minute 3 – Box Jump (24/20) Minute 4 – Rest *You determine how many reps each partner will do of each […]

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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 Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 3@80% 3@80% 3+@80% Power Snatch build to a heavy set of 4 TNG

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Every 4mins Run 400m 8rds 8 burpees 12 wall ball 8 ttb

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click here

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