Fresh off the heels of our 1st ever Swim Clinic, Old City is excited to announce SwimWODs!
SwimWODs will be hour long, pool based CrossFit classes. The SwimWOD classes will be held at the KDES Pool (on Gallaudet University’s Campus) every Tuesday, Thursday at 6:30 pm and Saturday at 9:30 am starting on June 3rd.
These classes are for adults who can swim, but aspire to swim better. Think of SwimWODs as adult swim lessons with a workout. The basic flow of the class will be as follows:
- 10 mins: Warm Up and Mobility
- 15 mins: Swim Technique Instruction and Drill Work (different drills and skill work depending on your ability level)
- Up to 25 mins: SwimWOD!
- 10 mins: Cool down
Example SwimWODs might be:
- 50 Freestyle, 10 push ups. 50 Freestyle, 9 push ups. 50 Freestlye, 8 push ups…continue until you have no push ups remaining.
- 20 Min AMRAP: 25 Freestyle, 20 Air Squats, 50 Freestyle, 20 Air Squats, 75 Free style, 20 Air Squats…etc…
SwimWODs can be scaled just as any other CrossFit workout. The only requirement is that you can swim (unassisted) across the length of a pool. We’ll take it from there. The coaches will be Erin, Sean, and Meg, who all swam in college and have swim coaching experience. Additionally, Meg is an American Swim Coach’s Association (ASCA) Level 1 certified swim coach.
For the month of June the cost of SwimWOD will be $10/class for members of Old City, and $20 for non-members.
Our current pricing and schedule is through Sat June 28th. For classes beyond June, we may shift to a per-month membership plan.
A map to the pool:
