SignWOD – Basic CrossFit Equipment
Learn the signs for a whole bunch of equipment around the gym. Get excited for another SignWOD!
Free Personalized Programming!
By Sean Emery I've been chatting with a couple people at the gym and I realized that there are a lot of Old Cityzens who want to work on gymnastics movements. This is exactly what Old City's Gymnastics program offers. Do you want to get a pull up? A muscle…
SignWOD – Day, Week, Month, Year
In today's SignWOD, Myra takes us back to school and teaches us some good signs: day, all day, week, month, and year.
SignWOD – First and Last
In this SignWOD video Myra teaches us the signs for 1st and last!
SignWOD – Days of the Week
In today's SignWOD, we learn the days: Monday - Sunday!
SignWOD – Slow & Fast!
Myra teaches us two very important signs: slow and fast!
Looking for a Room??
For Rent: Two bedrooms in beautifully renovated NE Capitol Hill Hill home. Friends-- We're looking for two roommates for our beautifully renovated 5 bedroom, 4.5 bath NE Capitol Hill row home, just two blocks from Old City Cross Fit. The Details The house is a 100 year old home located at 7th and H…
SignWOD – The Four Swimming Strokes
In today's SignWOD, Adam teaches us the 4 swimming strokes.
SignWOD – Numbers 15 through 95 (by 10s)
In today's SignWOD, Glenn walks us through the numbers 15, 25, 35, 45, 55, 65, 75, 85, and 95. Get pumped. We're getting closer to being able to sign the workout "Fran"!
SignWOD – Pull ups, Sit ups, and Push ups
Erica walks us through some more functional signs for our functional fitness movements.