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The week ahead.. October 23rd
Hey Old Cityzens! Another great week and weekend. Keep killing it in the gym. I wanted to talk about the programming this week, something I first brought up back in June. This is a general [...]
The week ahead.. October 16th
Hey Old Cityzens! Shout out to Sean and Liam, the new Old City Spikeball Champs! Thanks for coming out on Saturday to either participate or spectate. It's always good to get out of the gym [...]
The week ahead.. October 9th
Hey Old Cityzens! It looks like summer came back this weekend. Uh! I thought we were done with the humidity. That might put the fleeces and vests and decorative scarves on hold for a bit, [...]
The week ahead.. October 2nd
Hey Old Cityzens! First off.. shout out to Liam, Kayla, Katie, and Rachel for representing Old City at the SuperFit Games held at Trident CrossFit over the weekend. Great job by all! And an additional [...]
The week ahead.. September 25th
Hey Old Cityzens! Imma start off by saying HOLY SHIT WHAT A WEEKEND! Okay now that I've calmed down - phew! - let me tell you why I'm so excited, and sounding like Sean all [...]
The week ahead.. September 18th
Hey Old Cityzens! What a great turnout for H Street Festival on Saturday! Thanks to everyone for your help all day. Just wanted to highlight a couple events coming up THIS weekend. Saturday, September 23rd [...]
WOD
4/26/2023
Strength A1 - A1 - Bench press - 5 x 2 *5 sets of 2 reps, all completed at the same weight* A2 - Gorilla Rows - 4 x 8/arm Workout For time 40 Amer. [...]
4/25/2023
Strength 1 Power clean + hang power clean + push jerk 2 x 2 2 x 2 2 x 2 2 x 2 *The complex includes the 3 movements listed. You are to build to [...]
4/24/2023
Workout 20 RFT 6 Push ups 5 Wall ball (30/20) 4 Chest to bar pull ups **Decent volume workout; good prep for "Murph". -Push ups - chest to deck -Heavier than usual wall balls. Get [...]
4/23/2023
REST DAY! Get outside and do something fun. Maybe enjoy a picnic! Or just relax! Yoga at 10am. Gainz Club at 11am. See you tomorrow!
4/22/2023
Strength A1 - Front squats 5-5-3-3-2-2 *Add weight each set A2 - Broad jump – 3 x 3 attempts for longest distance *Reset after each jump, going back to your starting point. *Compare to 3/18/23 [...]
4/21/2023
Workout 21 min AMRAP 18 KB Swings (70/53) 15 Straight leg sit ups 12/9 bike calories 6 Burpee box jump overs (24/20) Curl Cashout Tabata Curls 20 sec of curls, 10 sec of rest [...]
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