2/14/2017
Workout Partner workout 20 min AMRAP P1 - 15 Thrusters - 75/55 15 Pull ups P2 - 400m run **One athlete will run 400 Meters [...]
The week ahead.. February 13th
Hey Old Cityzens! BIG things coming up in the next few weeks. Yuge things! First off, we have the President's Day event THIS Saturday, February [...]
2/13/2017
Strength Press 5 x 5 Workout 6 min AMRAP 1+ DB burpees deadlift 1+ DB front squats 3 min rest 6 min AMRAP 1+ Burpee [...]
2/12/2017
"Michael" 3 RFT 800m run 50 Back extensions 50 Sit ups **In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed [...]
2/11/2017
Strength Back squat 5 x 5 Workout 30-20-10 Clean and jerk - 95/65 Jumping lunges (1=1) 200m run
2/10/2017
Workout 20 min AMRAP 2 rope climbs 20 KB Snatches - 53/35 20 Pistols
2/9/2017
Strength Tempo front squats - 5 x 3 40x4 Workout 12 min AMRAP 5 Cleans - 115/75 10 Bent over rows - 115/75 15 KB [...]
Ultra Running with Jen – Waterfall Trail (WTF) 50K report
So I wanted to follow up my first post, announcing this blog series, with a recap of the 50k that I ran January 15th. [...]
2/8/2017
Strength Jerks 3-3-3-3-3 Workout 3 RFT 10 Floor press - 45/30 20 Sit ups - 1-45/30 - Max strict press (1st rnd) - Max push [...]
Workshops with Dr. Mike T. Nelson
One of our core values at Old City CrossFit is to constantly pursue wisdom. Whether you're a high-performing athlete or a relative CrossFit rookie, one simple [...]