3/23/2018
**CrossFit Open Workout 18.5 = 12.5 = 11.6** Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters [...]
3/22/2018
Strength Back squat (taper) 3 x 5 @ 50% or heavy 2 Workout 3 RFT 2 Wall walk 20 Sit up (or 15 GHD) 20 [...]
Jen Does Stuff – Training Weekend in SNP — Saturday, Day 1
In addition to coaching at Old City, I have owned a dog walking and pet sitting business on my own for the last 3 years. [...]
Episode #11: Jen Jacobs – Wake Up. Show Up. Do Work.
Jen is the first coach we added to the team way back in October of 2013. Almost immediately Jen took over as the head coach [...]
3/21/2018
Strength Snatch Grip Deadlift *3x3 @ 1 RM Snatch or 110%, but not AHAP Workout 21-15-9 Hang power snatch - 115/75 Sumo DL High pull [...]
3/20/2018
Strength 1 Clean and Jerk Heavy single Strength 2 Yates Row 3x8 @ AHAP *This is an underhand (supinated), torso slightly more upright row Cashout [...]
The week ahead.. March 19th
Hey Old Cityzens! Oh man.. how 'bout that 18.4?? How's your low back feeling? I hope 'smoked' isn't your answer, and that you're giving yourself [...]
3/19/2018
Workout 3 RFT of 400m run, then 3 rounds of 12 Deadlifts 9 Hang power cleans 6 Push jerks Rx - 155/105 ^The workout starts [...]
3/18/2018
"32 Hokies" 7 RFT 4 Squat Clean & Jerks (135/95#) 16 Deadlifts (135/95#) 32 Double Unders **On April 16, 2007, a student at Virginia Tech [...]
3/17/2018
Strength Back squat 2-2-2-2-2 w/ 3 sec pause Workout 15 min AMRAP 200m run 8 Push ups 16 KB swings - Rus 53/35 24 Air [...]