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CrossFit Old Town – CrossFit View Public Whiteboard Front Squat (78%x7) set every 3min Over head complex 3-Push Press 2-Push Jerk 1-Split Jerk https://crossfitoldtown.com/thursday-66/

CrossFit Old Town shared a link on Facebook

CrossFit Old Town – CrossFit View Public Whiteboard Front Squat (92% (+10#) X 2,2 Pause 77%(+10#) X 1+) Push Press (1rm) https://crossfitoldtown.com/thursday-64/

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CrossFit Old Town – CrossFit View Public Whiteboard Clean Progression w/Positions WK 2 (Every 90s Hang clean Clean 7 sets) Start at 82% Record avg Metcon (Time) 100 DU 15 clean and jerk 135/95 7 muscle up 12 CL&J 185/115 5 muscle up 9 CL&J 225/145 3 muscle up 100 DUScale MU to 2:1 Dips https://crossfitoldtown.com/tuesday-61/

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CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of 3 Relay 10rds 7 plate burpee 12 oh lunge 200m row https://crossfitoldtown.com/wednesday-66/

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CrossFit Old Town – CFOT Teen Sports Performance View Public Whiteboard A: Hang Clean (1×3) 12 Min build to heavy set of 3 Weightlifting B: Metcon (Time) For time Cash in 400m Run 12, 9, 6, 3, 6, 9, 12 • V- Ups • Burpees to plate Cash Out 400m Run https://crossfitoldtown.com/wednesday-62/

CrossFit Old Town shared a link on Facebook

CrossFit Old Town – CrossFit View Public Whiteboard Front Squat (5 reps, 83%, 83%+, 83%+) Set Every 3mins Deadlift 8s Set Every 3mins 70%x8,8,8+ https://crossfitoldtown.com/thursday-53/

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CrossFit Old Town – CrossFit View Public Whiteboard A: Snatch complex 1 power snatch 1 OHS 1 hang squat snatch B: Deadkift x5s Set 3mins 75%x5,5,5+ https://crossfitoldtown.com/thursday-50/

CrossFit Old Town posted on Facebook

Hey CFOT! I am going to go ahead and make a call for Thursday Night Lights–FINAL OPEN WOD–let’s make it another Pot Luck. Last minute, but if you want to bring in some food/snacks to share please do. –KFox

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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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7/23/2016 WOD: Split Jerk : 1 Rep Max Then: For time: 50 Double Unders 10 Clean & Jerks, 135/95 lbs 40 Double Unders 8 Clean & Jerks, 135/95 lbs 30 Double Unders 6 Clean & Jerks, 135/95 lbs 20 Double Unders 4 Clean & Jerks, 135/95 lbs 10 Double Unders 2 Clean & Jerks, 135/95 lbs

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You have to start in order to realize your own potential. "I have no previous athletic background, haha. However, I was pretty competitive flute player in back in the day, so I was kind of used to performing in large groups of silent people." - Colleen

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Now dip baby dip!

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Lunch break

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Autoimmune condition, 16 years old, competing in the 2016 CrossFit games...we are interested and motivated. #OCCFeels #FridayFeels http://games.crossfit.com/article/little-things (Shared from Reebok CrossFit Games)

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"It's not accessory work, it's successory work." - Greg Everett #MakeRaleighStronger

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Next week's programming. Enjoy!

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We've got some barbell work for ya today. "Airforce" wraps up our week of #RaleighCrossFitBenchmarks. #MakeRaleighStronger

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It's Friday!!! Gary & Alea will be out killing it all weekend so keep your phone chargers close by! Let's end the work week with a fun WOD! Snatch Complex EMOM for 12mins Increase weight every 3 mins Start at 65% Hang squat snatch + Full squat snatch Annabelle 3RFT 50 DUs (Scaled: 25DUs or 100Singles) 50 Ab-mat Sit ups 10 Snatches (135/95) (115/85) (95/65) 16min Time Cap

CrossFit Durham shared a link on Facebook

"In our experience, athletes who participate in yoga report noticeable improvement in their flexibility, stability & range of motion.”

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CrossFit knows no age

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Check out the Track and Field Store Pop Up Shop this Saturday morning from 8-10 at Ultimate!

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(Photo: Recon Photography)