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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 crew

    By Adam Murphy

    CrossFit Old Town – CFOT Strength View Public Whiteboard ABS Tabata mash-up 1: Metcon (Time) 2a: Box sq with chains (3-5) 2b: Push Press (3) 5 seconds to lower 3: Sumo Deadlift (3-5) Groups 1, 2, and 3 3: High handle trap bar deadlift (3-5) Groups 4, 5, 6, and 7 Quote “Everything we do […]

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Push Jerk build to a double Metcon (Time) 30 s2oh 30 box jump Mike loop

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard 2 High Hang + 2 OHS 2 High Hang + 2 OHS Back Squat 3-3-3+ @82.5% +10

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 400m run 30-pull ups 30-kB swing 600m run 25 pull up 25 kB swing 800m 20 pull up 20 kB swing

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  • Monday crew

    By Adam Murphy

    CrossFit Old Town – CFOT Strength View Public Whiteboard ABS Tabata deadbug mashup 1: Metcon (AMRAP – Rounds and Reps) 6:00 4 pull-ups, 6 HR pushups, 8 curtsy lunge 2a: Rack Deadlifts (3-5) Deadlifts from bottom pin5-1 X-band walkouts 2b: Bench Press (3-5) Banded blocked squats 5 reps with a 2 sec pause 3: Zercher […]

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Deadlift 5-70% 5-75% 5+-80% +5# from 2/07/19 Metcon (Time) 20 hang power clean (135/95) 40 lateral burpees 20 hang power cleans

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell front-rack lunge 50lb/35lb 50 dumbbell […]

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  • saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 5 Rds for time -100 DUs – 20 PUs – 40 Wallballs – 1000 meter row

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Push Press build to a double Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of 3 10rds 6 CTB pull ups 8 kB swing 6 burpee box jump Rx ctb R+ 3MU

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