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CrossFit Old Town shared a link on Facebook

Announcements On Sunday January 25th 8:00am – 1:ish we will hold our annual in-house competition! Last year we had 51 athletes of ALL LEVELS compete, ask around it was an AMAZING DAY! We held 3 WODs last year, same plan this year. Entry fee is $30 and will put that toward prizes and give-aways. Please join us for a FUN community day! You can sign-up and pay here: cfot.wodify.com CrossFit Old Town – CrossFit View Public Whiteboard: http://bit.ly/1KqAw6c WOD A: Metcon (AMRAP – Reps) 5min AMRAP 20 Cal Row 10 Burpee Box Jump 15 KB Swing 20 CTB Pull Up 25 HSPU 20 CTB Pull UP 15 KB Swing 10 Burpee Box Jump Rest 5mins between AMRAP R+ 24/20 Box 70/53 CTB Full rom HSPU Rx 20 inch box 53/35 Mod Rom or HRPU (2:1) WOD B: Metcon (AMRAP – Reps) 7min AMRAP20 Cal Row 10 Burpee Box Jump 15 KB Swing 20 CTB Pull Up 25 HSPU 20 CTB Pull UP 15 KB Swing 10 Burpee Box Jump WOD C: Metcon (AMRAP – Reps) For Time 15min Cap20 Cal Row 10 Burpee Box Jump 15 KB Swing 20 CTB Pull Up 25 HSPU 20 CTB Pull UP 15 KB Swing 10 Burpee Box Jump

CrossFit Old Town shared a link on Facebook

CrossFit Old Town shared a link on Facebook

CrossFit Old Town shared a link on Facebook

I received word tonight that groups of 10 or more receive a 20% discount on tickets. There is also a discount if you buy tickets for both home matches; Aug 26th and Sept 6. I do not know if you can apply both together. I appreciate all the support my friends!! This is an exciting adventure for me at this stage in my life. CRAZY!!!!

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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 Merge shared a link on Facebook

Friends and even acquaintances are welcome as well!

CrossFit 323 shared a link on Facebook

HANG POWER CLEAN: 3 – 3 – 3 – 3 – 3 then Four Round for Time of: 10 Front Squats 10 Kettlebell Swings – American 10 Kettlebell Clean & LungeFiled under: lifting, WODs Tagged: front squats, hang power clean, kettlebell clean and lunge, kettlebell …

District 7 CrossFit shared an image on Facebook

Don't forget to bring a friend this Saturday at 9am for our partner WOD. Friends don't let friends miss workouts.

Vault CrossFit shared an image on Facebook

Tomorrow is the VERY LAST DAY for this promotion! Classes are all inclusive! #crossfit #olympiclifting #dynamics #yoga #gymnastics #spin #cycling #justdoit #takecareofyou #noho #community #commitment

CrossFit FAST shared an image on Facebook

Yesterday was FUN

CrossFit Horsepower shared an image on Facebook

The One & Only - Ms Danielle Lee - is celebrating her 23rd Birthday today!!! HAPPY BIRTHDAY <3 We Love You!!!

kakinda posted on CrossFit CSA
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District 7 CrossFit posted an article
CrossFit Carpinteria shared an image on Facebook

Squats, walk outs, and Mt Climbers @ CrossFit Kids today

CrossFit Carpinteria posted on Facebook

WOD For Thursday 1/22/15: 1. Warm Up 2. WOD 1- 3 rds: 30 sec on/30 sec Off: -Banded Pull Aparts -Plate Raises (25,45) -Banded Good Mornings -Barbell Skull Crushers *Rest 3 min 3. 3 min to work up to weight then: WOD 2- 5 rds: -5 Deadlifts (275,185) -20 Abmats

Vault CrossFit shared a link on Facebook

Thursday, January 22 SKILL 14:00 Alternating EMOM 3 Hang Clean (225/135, 155/105, 135/95) 30 Double Unders WOD Open WOD 12.3 18:00 AMRAP 15 Box Jump (24/20) 12 Push Press (115/75) 9 Toes to Bar - http://www.vaultcrossfit.com/2015/01/thursday-january-22/

Vault CrossFit posted an article
CrossFit North Pasadena posted an article
CrossFit Carpinteria posted on Facebook

Burn WOD for 1/22 1) Mobility/Warm Up 2) WOD 1- 12 min AMRAP 2 Deadlifts 2-1 Arm Russian Swings (each Arm) 2 Heels to Heaven (Increase by 2 each round) *2 mins Rest 3) WOD 2- 10 min EMOTM E- Tabletops/Mtn Climbers O- K2E Plank/Toe Taps *1 min Rest 4) WOD 3- 8 min AMRAP 10 Wall Balls 200m Med Ball Run 10 Lunges

CrossFit 323 posted an article
CrossFit Yelm shared an image on Facebook

4pm class getting their swing on for Helen

CrossFit Merge posted an article
CrossFit Dallas posted on Facebook

Thursday Elements (all gyms) 3 rounds for total reps; 45 sec row for calories 15 sec rest 45 sec R arm KB turkish get up - 35/26# 15 sec rest 45 sec double unders 15 sec rest 45 sec L arm KB turkish get up - 35/26# 15 sec rest Performance (Fondren) open gym Performance (Henderson) "Quarter Gone Bad" 15" AMRAP thrusters (60/45K) 45" rest 15" AMRAP weighted pull ups (53/35#) 45" rest 15" AMRAP burpees 45" rest x 5 rounds Performance (Vickery) open gym

Vault CrossFit shared an image on Facebook

Let's ride let's ride let's ride c'mon! Today 630 pm! #spin #cycle #endurance #burnthatshit #metaltothepedal #hiit #race #hills

CrossFit Dallas shared an image on Facebook

Looking to get better at kipping pull ups? Improve your mobility? Or do some active recovery??? Don't forget about the Open Gym ours at the different gyms. The hours are open to all CFDC Athletes as part of your membership and non-members can drop in during these times for $20. Also on Thursday from 6-7pm at Fondren, we have our weekly skills class! Come join in the fun!

CrossFit Los Angeles shared a link on Facebook

You guys, our CFLA CrossFit Open Game Days are coming. SO FUN! Registration is open. Do so through this post. http://crossfitla.com/blog/register-crossfit-open-2015-starts-feb-28th/#.VMA0OEfF98E

CrossFit Merge shared an image on Facebook

CrossFit Cedar Park shared an image on Facebook

CrossFit Cedar Park's most amazing challenge. Start getting your summer body ready! Kicks off February 14th

Vault CrossFit shared an image on Facebook

Endurance Wednesday! WOD: For time Run 5k THEN (Not for time) 3x10 GHD sit ups 3x10 back extensions #run #5k #abs #endurance #wod #fitness #thighburn #crossfit #muscles #killcliff #progenex #crossfit #fortime #makepeacewiththepain

CrossFit Carpinteria shared an image on Facebook

What a great new member class this week! Lots of familiar faces from Carpinteria. If you have ever wanted to know what CrossFit is all about, this is a great time to get signed up for our next new member class. As we tell all those that inquire, "Everyone Can CrossFit" Kevin

CrossFit Cedar Park shared an image on Facebook

Your summer body is made in the winter. 100% of people who have followed through with this challenge have gotten leaner. Early registration is now and ends Saturday. Www.crossfitcp.zenplanner.com

CrossFit Trident Athletics shared an image on Facebook

When Matt first started at Trident he struggled just to get a bar locked out overhead, without squatting. He has worked hard with Coach Zach on an individual mobility program over the last couple of months, and is now able to perform movements he never realized were possible for him!!! Keep it up, Matt! Increasing your mobility means improved form, performance, and less risk of injury... Move better, improve your life!!!

CrossFit Yelm shared an image on Facebook

Beginners and intermediate lets get signed up!!!

CrossFit Carpinteria posted on Facebook

Adv WOD for Wednesday 1. Strength EMOMx10: Odd: 5 Power Cleans - you choose the weight Even: 5 Front Squats From a Rack - you choose the weight 2. Team Conditioning Teams of 2: Partner A completes 20 Strict HSPU while Partner B completes 2 Legless Rope Climbs Partners switch stations, and repeat. 20 Partner Burpee WallBalls (20/14) - 1 ball, 1 target. Partner A does a burpee then a wall ball. Partner B does a burpee and catches the ball and repeats - once the ball hits the target, that is 2 reps. 40 Hang Squat Cleans (135/95) - 1 barbell, break up reps as desired. 40' Fireman Carry Walking Lunge your buddy. Partners switch roles, and repeat. 3. Conditioning 3 RFT: 20 Calories on Rower 20 Calories on Assault Bike *Competitors Training

CrossFit Cedar Park shared a link on Facebook

OGER CrossFit shared an image on Facebook

OGERs!! Results from Tuesday 1.20.15

CrossFit Horsepower shared an image on Facebook
CrossFit Cedar Park shared an image on Facebook

Happy Birthday Coach Carson!!!

CrossFit Counter Culture shared an image on Facebook

Sean took the Judges Course! His name has been entered into the drawing for a 1 MONTH FREE MEMBERSHIP! Who else wants a chance to win? Go to games.crossfit.com to take the Judge's course. All who register for the open will need to perform the workouts with a certified judge. So please, take the course and help us judge the open!

CrossFit Los Angeles shared a link on Facebook

http://crossfitla.com/blog/five-unexpected-life-lessons-biggest-loser/

SnoCo CrossFit shared an image on Facebook

Silverdale CrossFit posted on Facebook

Tonight we have yoga! 730 is the time to join Coach Tierney for some mobility, stretching and easing of those sore muscles.

SnoCo CrossFit shared an image on Facebook

SnoCo CrossFit shared an image on Facebook

CrossFit Carpinteria shared an image on Facebook

Marissa H finishing up Murph at 6:30am

Kelly Everson published the post Do Know The Truth About Your Metabolism? on Tabata Times
Do you know what metabolism is? Every time a weight loss product is introduced, the word metabolism...
CrossFit Central shared an image on Facebook

In January of 2015 over 100 athletes made the choice to take on the 7 week annual I Am CrossFit Challenge. They set goals - physical, metal and emotional - and they will get RESULTS! There will be a wealth of PRs, success stories and transformations from this challenge. We are so proud of these athletes! photos by Joshua David Photography

gracewriter published the post 5 Things I Learned from Strength Training on
Just over two years ago, I started training at a gym that provides Strength & Conditioning...
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CrossFit Belltown posted an article
OGER CrossFit posted on Facebook

1.21.15 BUY-IN 20 minutes to get this work done, any order: Row 10 pulls sub-(1:50/2:00), do 10 easy pulls: Repeat 4 more times 2x 50m Keg OH carry - The heaviest you can use! 30 GHD sit-ups Weighted Chin-ups (16/12 w/ (20/15)) - If you do not have your Chin-ups, scale so you get these with minimal scaling over 3-4 sets" CAPACITY DBL Unders: 8 Tabatta Rds for Max Reps Rest 5 minutes Box Jumps: 8 Tabata Rds for Max Reps (24/20) WoD 15 Minute Cut-off!!! 10-8-6-4-2 Push-up Dead-lift (95/65) Power Clean Hang Clean Push-press OH Squat

CrossFit Olympia shared an image on Facebook

The lights were off when I took this so don't complain lol

CrossFit Puyallup shared a link on Facebook

Tabata This! Wednesday's WOD! Here is an interesting article to read on the effectiveness of Tabata interval training for metabolic conditioning: http://www.crossfit.com/journal/library/10_03_metab_cond.pdf

CrossFit Finish First shared an image on Facebook

6pm post bday WOD. Happy Birthday Autumn!!!

CrossFit Belltown posted an article
CrossFit Seattle shared an image on Facebook

Guess what Leigh Ann Wolfe is up to?? She is climbing Denali this spring (May-June) with 3 other women unguided! "The Denali Girls" will be sharing their experiences as they prepare for the climb on the following site: http://thedenaligirls.com Here are some of Leigh Ann's thoughts as she and her friends get ready for this trip: When we started planning our expedition we realized that there is a huge gap in women-specific resources on expedition climbing. We tend to be the minority in the climbing community anyway, but especially in big mountain climbing. Everything from woman-time issues to women's clothes and boots, there simply isn't a whole lot out there. In an effort to do our part to fill this gap, we decided to write a blog about our planning process and experience. We hope our blog will become a resource for other woman climbers, as well as a way for family and friends to be a part of the process.

Silverdale CrossFit shared a link on Facebook

http://wordswithlisbeth.com/2015/01/20/if-you-did-it-once-you-can-do-it-again/

Silverdale CrossFit posted on Facebook

Wednesday I. Strength Planks :15, :30, :45, 1:00, 1:00, :45, :30, :15 Max Effort II. WOD EMOM Dumpster Run during 50 Burpees 100 Squats

CrossFit Finish First posted on Facebook

Olympic Lifting tonight at 6:00

CrossFit Puyallup shared an image on Facebook

Scheduling a Rx Jump Rope Clinic in April...25 or 26th..... What day do YOU want??? Saturday 2-5 pm or Sunday 9-12 pm Please comment!!!

CrossFit Puyallup shared an image on Facebook

King CrossFit posted on Facebook

"I know a lot of us are still reeling from the #Seahawks win [...] a win that was 4 plays away from the opposite outcome. So many amazing lessons came out of that game. That was probably the worst I've ever seen Wilson and Kearse play both individually and collectively. Even the best athletes have a bad day. But both of these men (and the entire team) dug deep, believed in their hearts they were winners, and pulled of an incredible feat. Their leader, their coach, never stopped believing in them or his team. He didn't get angry, start screaming or throw his head piece. He encouraged and coached and loved them. We're all going to have bad games, bad presentations, bad meetings, bad days, but what we do to overcome those bad situations speaks to our true character and the winner in each of us." - Coach Gretchen

Kitsap CrossFit shared a link on Facebook

Fitness (aka awesomeness) can not be found in the Comfort Zone. Get comfortable with being uncomfortable.

Orcas CrossFit shared a link on Facebook