1/1/2018
HAPPY NEW YEAR!!
12/31/2017
OPEN GYM ONLY - 9AM-11AM Need a workout? Here you go! For Time 31 Push Press (75/55 lb) 31 Pull-Ups 31 Snatches (75/55 lb) 31 [...]
12/30/2017
Strength Back squat 3-75% 3-80% 3-85% 3-90% Workout Partner WOD 21-15-9 Row - calories Push ups Deadlifts - 225/155 **Okay so here's how this partner [...]
Episode 1 – Sean Emery
So we're starting a podcast! Why a podcast? Mostly because I like talking more than writing (and hopefully you like listening more than you like reading.) [...]
12/29/2017
Strength Bench press 3-70% 3-75% 3-85% 3-90% Workout 12 min AMRAP^ 7 KB Clean & Jerk/arm 14 Step ups (24/20") 21 Sit ups ^All movements [...]
12/28/2017
Strength Back squat 3-70% 3-75% 3-85% 3-90% Workout 3 RFT 12 Cleans - 135/95 12 Broad jumps (plate->plate of your barbell) 120 Single unders **First [...]
12/27/2017
Workout 20 min AMRAP 10/8 Bike calories 8 Burpee pull up 6 Dball shoulders (3/3) - 100/60 **As mentioned in the weekly post, this should [...]
The week ahead.. December 25th
Hey Old Cityzens! A belated 'Merry Christmas' to all who celebrate! Even if you don't, I hope you were able to spend some time with [...]
12/26/2017
Strength Front squats 3-70% 3-75% 3-85% 3-90% Workout 3 RFT 15 DB Power cleans - 35/20 12 DB Thrusters - 35/20 9 Box jumps - [...]
12/25/2017
From all of us at Old City CrossFit, we'd like to wish everyone a very Merry Christmas!