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CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 5min amrap 30 Box jump 30 Push press 20 ttb 20 HSPU95/65 3min rest between wods Metcon (AMRAP – Rounds and Reps) 7min AMRAP 30 Box jump 30 Push press 20 ttb 20 HSPU Metcon (Time) 30 Box jump 30 Push press 20 ttb 20 HSPU https://crossfitoldtown.com/friday-75/

CrossFit Old Town shared a link on Facebook

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 30 hspu 30 s2oh 50 box jumps 30 s2oh 30 muscle ups115/75 https://crossfitoldtown.com/friday-74/

CrossFit Old Town shared a link on Facebook

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) teams of two 2rds Parttiion reps as needed 200 cal row 30 Burpee box jump 40 Push press (135/95) 50 TTB https://crossfitoldtown.com/saturday-88/

CrossFit Old Town shared a link on Facebook

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Team wod 100 clean and jerks 135/95 150 lateral burpees 200 cals https://crossfitoldtown.com/saturday-87/

CrossFit Old Town shared an image on Facebook

When you show up for a class that doesn’t exist and still get to do the WOD, you (kinda) smile when Coach says to.

CrossFit Old Town shared an image on Facebook

It was a SOLID year of PRs and kickin’ ass this year at Oldtown!!! Happy New Year my friends, 2017 is going to be EPIC!!! Reminder: Regular hours on Saturday 8 and 9 Regular hours on Monday; ALL CLASSES! Have an AWESOME New Years weekend! #2016gainz #2017goals #cfotfamily @joysticksandbarbells @kellkelltri

CrossFit Old Town shared a link on Facebook

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 1-Curtis P (115/75) 2-HSPU 3-ManMaker (25/20) 4-Thruster (115/75) 5-Muscle Ups 6-Wall Ball 7-TTB 8-Goblet Squat 9-Loupee 10-Pull up 11-KB Swing 120 DU1 2-1 3-2-1 4-3-2-1……….. https://crossfitoldtown.com/12-days-of-x-mas/

CrossFit Old Town shared a link on Facebook

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) teams of two 3rds 80 Wall Ball (if ball hits floor or cycle rate stops immediate 20 Air squats) 60 PULL UPS(partner 2 must hang from bar if drop immediate 10 push penalty 40 V Ups (Partner 2 must hold plank while reps are completed) https://crossfitoldtown.com/saturday-86/

CrossFit Old Town shared a link on Facebook

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 100 du 25 s2oh 115/75 20 pull up 15 hspu 100 du 25 s2oh 115/75 20 pull up 15 hspu 100 du 25 s2oh 115/75 20 pull up 15 hspu https://crossfitoldtown.com/friday-70/

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

CrossFit Old Town shared an image on Facebook

Masters Deadlift whiteboard!!! #bigpullin @loguematt @usvihook @leland.owens1 @amybbertles

CrossFit Old Town shared a link on Facebook

CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 87% (+5#) x 4,4 Pause 75% (+5#) x 3+ Clean Progression wk 2 every 1:30 X 7, Clean X 2reps start around 80%-85%, record average load. https://crossfitoldtown.com/thursday-86/

CrossFit Old Town shared a link on Facebook

CrossFit Old Town – CrossFit View Public Whiteboard Front Squat 82.5% x4, then +, + Metcon (Time) 100 du 3 Rds 10 plate burpee 20 oh lunge 100 du 3rds 20 oh lunge 10 pb https://crossfitoldtown.com/monday-95/

CrossFit Old Town shared a link on Facebook

CrossFit Old Town – CrossFit View Public Whiteboard Clean Power clean, build to a max in 16 min rest 5 min Metcon (Time) 80% of part A, 30 reps for time https://crossfitoldtown.com/tuesday-84/

CrossFit Old Town shared a link on Facebook

CrossFit Old Town – CrossFit View Public Whiteboard Clean Complex wk 2 every 1:45×7 1 Power Clean, 2 hang squat clean 1 Power Clean Start around 75%, record average loadADD 2.5% Metcon (Time) 2 Rds 20 Hang PowerClean 100 DU 20 HSPUR+ 165 and deficit Rx 135 and full ro https://crossfitoldtown.com/tuesday-81/

CrossFit Old Town shared an image on Facebook

New CrossFit Oldtown tanks and tees from @frvrfrce are in!!! #foreverfierce #crossfitswag #cfotfamily

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General Information

NameCrossFit Old Town
OwnerJerry Hill
Websitewww.crossfitoldtown.com
Phone(703) 347-3931
Emailjerry@crossfitoldtown.com
Address805 N Royal St
Alexandria, VA 22314

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CrossFit Los Angeles shared a link on Facebook

Sent from my iPhone http://crossfitla.com/monday-12317/

Vault CrossFit shared a link on Facebook

Tuesday, January 24 - http://www.vaultcrossfit.com/2017/01/tuesday-january-24/

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Awesome job to everyone who came in and tackled Monday's workout. On Tuesday, we'll be learning some rope climbing techniques and practicing skill work! See you in the gym!

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Spin party going on a Monday night! #workout #trainlikeanathlete #noexcuses #fitspiration #bestboxinthevalley #mondaymotivation #fitness #health #lifestyle #spin #mondaymotivation

District 7 CrossFit posted on Facebook

01119 1. 3 rounds, 1 min per station, of: Row Calories Burpee Box Jump Over Double Under Rest 1 min Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations. 2. ROM WOD (15 MINS) 3. Complete as many rounds as possible in 15 mins of: Run, 800 m 25 Back Extensions 25 AbMat Sit-ups Bear Crawl, 50 m 4. CASH OUT: TABATA: PLANK HOLD HOLLOW BODY HOLD

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CrossFit 323 shared a link on Facebook

BEST OF LUCK KYLE! OPEN WOD 16.4 AMRAP in 13 min of: 55 Deadlifts (225/155) 55 Wall Ball 55 Cal. Row 55 Handstand Push-ups http://crossfit323.com/2017/01/22/workout-of-the-day-sunday-12217

CrossFit 323 shared a link on Facebook

CLEAN & JERK: 3 - 2 - 2 - 1 - 1 - 1 then "The MEL" AMRAP in 12 min of: 3 Power Cleans (185/125) 5 Handstand Push-ups or heavy DB Push Press 3 Muscle-ups or 6 Pull-ups and 6 dips http://crossfit323.com/2017/01/20/workout-of-the-day-friday-12017

Silverdale CrossFit shared an image on Facebook

Happy Monday!!!

Rivertown CrossFit shared a link on Facebook

For all the people who come in early and warm up....... THANK YOU!

CrossFit 323 shared a link on Facebook

SUMO DEADLIFT HIGH-PULL: 5 - 5 - 3 - 3 - 3 then For Time: 20 Thrusters (95/65) 20 SDLHP 20 Push Jerk 20 Overhead Squats 20 Front Squats 4 Burpees http://crossfit323.com/2017/01/21/workout-of-the-day-saturday-12117

CrossFit 323 shared a link on Facebook

SKIN-THE-CAT TO GERMAN HANG: 2 - 2 - 2 - 2 then Banded Back Lever: 5 X :05 hold then 4 Rounds for Quality and Skills: 12' Handstand Walk or 3 Wall Walk-ups 2 Rope Climbs 10 Dips 15 Goblet Squats 20 Double-unders http://crossfit323.com/2017/01/19/workout-of-the-day-thursday-11917

Vault CrossFit shared an image on Facebook

Just some good ol fashioned hard work! Happy Birthday @tcrochet Part A) Strict Press Party 0:00-3:00 4 at 75% 3:00-6:00 3 at 80% 6:00-9:00 2 at 85% 9:00-12:00 1 at 90% WOD: 10/30,8/24,6/18 Manmakers (45/35) Heavy Wall Balls (30/20 to 10ft) #vaultcrossfit #banditnation #strongmomma #crossfitmom #birthdaywod #fitchicks #strong #(wo)manmakers #wellroundedathlete

CrossFit Olympia shared an image on Facebook

All in... Who's with me. Good start to the day

CrossFit Cedar Park shared a link on Facebook

Don't forget to register for your Under-Water Weighing with BodyAnalytics Hydrostatic Body Composition Testing!!!

CrossFit Everett shared an image on Facebook

The Crossfit Open is around the corner & everyone should compete! Ask your coach for more information or click the link below & sign up! https://games.crossfit.com/article/crossfit-open-explained

CrossFit Studio City shared an image on Facebook

Sunday Funday was in full effect yesterday with all these great people! Come hang out with us on Sundays! ❤ #CrossFitStudioCity #trainingsesh #BoxFam #cfsc #cfwh #CrossFit #boxlove #community #fitness #fitnesswithfriends #sundayfunday

Doxsa CrossFit shared an image on Facebook

In the Wilderness? Stay humble and focus on the truth of never going without!

Kitsap CrossFit shared an image on Facebook

Monday's back, time to jump into action! Mission Fit 12 Min. AMRAP 6 Box Jumps 9 KB Swings 12 Squats

Waypoint CrossFit shared an image on Facebook

Looking for a family friendly gym?? A place where you and your spouse can workout??? And bring your kids??? Even have your kids take CrossFit classes??? You found the right place. Give us a call to find out how to get started. 253-432-0711

CrossFit Portland shared a link on Facebook

Know that you will slip up. For some reason, at some time, you will encounter a setback.

CrossFit Everett shared an image on Facebook

Squat challenge starts today! Share this post and tag friends/family. Let's see who accepts the challenge!?

CrossFit Pearl District posted an article
CrossFit Unbound shared a link on Facebook

Monday's WOD is available on the blog. We're starting the week off right with a nice EMOM! Check it out!

ps5827833 shared a link on CrossFit MPH
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CrossFit Olympia posted an article
CrossFit Train posted on Facebook

Barbell Clinic on the schedule for Thursday January 26th at 5:30am! Attending the clinic is a pre-requisite for attending Barbell Club. The clinic is an hour and a half long and costs $20. Please email Cassie at finer.cassie@gmail.com if you'd like to join Thursday's clinic.

Rain City CrossFit shared a link on Facebook

Yay, Monday!!

Rogue Valley CrossFit posted on Facebook

http://roguevalleycrossfit.com/workout-of-the-day/monday-1-23-17/

CrossFit Southwest Portland posted on Facebook

WarmUp Run or Row 400m 3 Rounds 7 PushUp 7 SupineRow 14 Lunge 1) BenchPress 4× 8-10 2) AMRAP12 14 Lunge w/ db 5 burpee pull ups 10 hollow rocks 5 renegade row (push up row row =1)

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http://crossfittrain97333.com/blog-1/2017/1/22/the-open

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CrossFit the Den shared an image on Facebook

Monday 1.23.17 WOD For Time: 1000m Row 100 Wall Balls 20#/14# 10 Rope Climbs Tip: If you guys or gals have long socks and maybe snag a shin guard from your kiddos for added rope burn protection!! Photo: Ricky is fresh out the "101" class and is going to be an awesome addition to the Den Family!!

Eugene CrossFit posted an article
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Doxsa CrossFit shared an image on Facebook

First wave ALL- IN Challengers! We are coming to the end of our first challenge (the jump start) this Wednesday the 25th. Final weights and measurements MUST be done no later than 8PM that night. Final after photos along with before photos MUST be submitted to doxsacrossfit@gmail.com no later than 9PM. Thursday the 26th @ 7PM well will announce the winners and cover the WHATS NEXT steps. We look forward to seeing you all there!

CrossFit Outcome shared an image on Facebook

===Workout of the day for Monday, January 23, 2017=== Coach Led Dynamic Warmup & Mobility Metcon: (10 Minute AMRAP) 5 Power Cleans 5 Burpees 200 Meter Run Fitness: 65/95 LB Barbell Performance: 105/155 LB Barbell Competition: 155/225 LB Barbell Skills & Strength: Back Squats - Cycle 1 Week 4: 5|3|1 Plank 1 minute between sets. Be safe, have fun, work hard!

Beaverton CrossFit posted on Facebook

BCF peeps!! Sign up for the Open and join Team BCF Bulldogs....so much fun each week for 5 weeks...

CrossFit Southwest Portland shared an image on Facebook

#OpenGymKidFitFun #Fly

Anonymous shared a link on Facebook

1/23/17 Connor showing great composure!! Conditioning Christine 3 Rounds 500 m Row 12 Deadlifts 21 Box Jumps Run 400m optional L1 24/20, Bodyweight L2 20/18, 3/4 BW L3 16/12, 1/2 BW http://crossfitevviva.com/2017/01/22/12317

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CrossFit Mill Valley shared an image on Facebook

7/10 of the TJ's Gym NorCal Masters competitor crew threw it down this morning at TJ's #cortemadera. They've got personalized shirts for the event, so you can come cheer for them nice and easy! Jan 28/29 Craneway Pavilion in Richmond. Heat schedules coming! Let's get a big blue sea of TJ's fans to support our athletes! #tjsgym #tjsgyms #community #family #fitnessinmarin #testyourfitness #norcalmasters #mastersathletes #makeithappenpeople

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Sunday is a Recovery Day.

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TJ's Gym Workout for 1.21.17. #tjsgym #tjsgyms #marinschooloffitness #personaltraining #marin

Another Level CrossFit shared an image on Facebook

They're not superheroes more of a Suicide Squad. Who makes you hurt the most? Tag them below! #alcfcoaches #alcf #anotherlevelcf #lodi #bestcoachesinlodi #nolimits #bleedgreen