Blog

Week of 7/22!

Friends, We hope you're enjoying your summer! We also hope you've enjoying the different energy in the gym! It's been fun to change things up a bit without truly leaving home. Having been in DC [...]

Friends, We hope you've been enjoying the varied programming. A few more nuances you might notice... -You'll see similar movements and structures to WODs. Constantly varied is a big theme in CrossFit, but I like [...]

The Week Ahead…

Team, The coaches at Old City hope everyone had a restful and coooool Independence Day and Weekend. Glad we got that hero WOD out of the way. Also, our A/C is back at full function [...]

The Week of 7/1…

I hope everyone enjoyed the slightly different take on programming last week. This week features many of the same areas of focus, but includes a hero WOD on Independence Day. **Holiday Week Reminder: We do [...]

Week of 6/24/24

Hey Old Cityzens! Better late than never! But we're back... Old City has new hands behind the programming wheel, but they are experienced hands! If we haven't met, I'm Coach Jason, and I've been [...]

The week ahead.. June 17th
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The week ahead.. June 17th

Hey Old Cityzens! I hope everyone had great weekend and enjoyed some of the HOT weather even though it won't technically be summer until the 20th. Speaking of summer, what's the most mathematical aspect [...]

WOD

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Core Strength EMOM 9 1 - 1x45s Med Ball Deadbug Squeeze 2 - 1x12 KB Teapot (53/35) 3 - 1x12 KB Teapot (53/35) WOD AMRAP 16 3 Deadlift (275/185) 8 Hand Release Push-Ups 15 Air [...]

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Strength A1 Back Squat 5-5-5-5 WOD 4 Rounds 2 Minutes Work/ 2 Minutes Rest 15/12 Cal Assault Bike Max Effort Wall Walk in Time Remaining

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Strength A1 Pause Floor Press 4x8* *Pause 1s with elbows on floor A2 DB Bent Over Row 4x15/arm WOD For Time 40 Box Jumps 25 Pull-Ups Row 1k

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Partner WOD You Go I Go 20 Rounds (10 each) 5 Deadlift (225/155) 6 Toes to Bar 16 Reverse Lunge Beach Muscles EMOM 9 - 30s Work/30s Rest 1 - Max DB Curl (2x25/2x15) 2 [...]

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Strength Back Squat 5-5-5-5 WOD AMRAP 6 8 Strict Press (75/55) 10 Side Shuffle 16 Ring Row Rest 1 Minute AMRAP 6 8 Push Press (95/65) 10 Side Shuffle 16 Ring Row

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STRENGTH A1 - Weighted Dip 5-3-1 Rep Max or 4x5 @ Strict BW or 4x5 @ Neg A2 - Yates Row 4x12 WOD 5 Rounds 30/24 Cal Row 15 Burpee Over Rower *20 Minute Cap

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