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.
SignWOD – Pool and Water
In this SignWOD video, Adam teaches us the signs for pool and water!
Happy 239th, Marines!
By Captain Erin Emery Losie You may know that November 11th is Veteran’s Day; however, you may not know that the day is actually a recovery day for Marines. November 10th (today!) is a bigger day – it’s the Marine Corps Birthday! To most Marines this day is bigger than…
SignWOD – Basic CrossFit Movement Signs
In this SignWOD video Glenn takes us through some basic CrossFit movement signs: jump, squat, pistol, handstand, handstand push up, diving, and treading (water).
Looking for a Job??
Are you looking for a new job? Old Cityzen, and all around great guy, Kyle Murphy works for a company that's hiring a lot of new people! The company name is Grant Thornton, and they're in the government contracting world. Jobs are in a huge range of fields from tax,…
SignWOD – Numbers 10 through 100 (by 10s)
In today's SignWOD, Glenn teaches us how to count by 10 from 10 to 100.