8/11/2016
Strength: 7 min EMOM: 3-5 pull ups WOD: 4 rounds 1 min Russian KB swings (53/35) 1 min TGU 1 min Snatch 1 min Rest
8/10/2016
Strength: 1 Power clean, 1 Squat clean, 2 Jerks WOD: For time: 30 Burpees OTB 20 Clusters (115/75) 20 Burpees OTB 10 Clusters (115/75)
8/9/2016
30 min AMRAP 200m run 3 Sit ups (1-45/30) 3 Front rack lunges (2-45/30) *Increase reps by 3 per round.
Neighborhood Paleo – A Paleo Alternative to Spaghetti
`It’s been a few weeks since my last post, and although I was on a short hiatus from publishing any of the experiments going on [...]
8/7/16
7 min EMOM 3 Hang power snatch 7 min EMOM 3 Overhead squats 7 min EMOM 3 Snatches
CrossFit Games Viewing Party and Potluck!
Old City regulars show how to prep a pork shoulder large enough to feed a CrossFit Games viewing party By Kara Sax and Justin Britanik [...]
Making the most of your time at Old City CrossFit.
Trust us. We understand busy schedules. In fact, many of the members we have here at Old City CrossFit initially joined because they needed a [...]
The Importance of Motor Control
By Shauna Marshall, DPT I am reminded of the importance of motor control as I return to performing the skills of CrossFit after a break [...]
What’s in a Rep?
By Jen Jacobs A few months ago we wrapped up the CrossFit Open at Old City. It was a great test of speed, strength, endurance, [...]
Weekly Running Workouts!
By Jen Jacobs For these next 5 weeks, we will be including 2 basic run workouts that you can add to your training - whether [...]