Blog

The Week of 8/5

Team, Happy August! And so, the week ahead: Monday - A spin on one of my all time favorite workouts, "Religion." It is so called because they say during the later rounds you might find [...]

Friends, Look out for the August newsletter this week, we've got a few exercise exploration events coming up you'll want to know about. Included is a Powerlifting Total that will be the culmination of our [...]

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 [...]

The Week of 7/15

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 [...]

WOD

062625

STRENGTH A1 Front Squat 5-5-5-5 A2 Deficit (DB) Box Handstand Push-Up 4x5 *start at 20" then go higher *scale to DB Down-Dog Push-Up or Banded Down-Dog Push-Up B1 - Box KB Front Rack Lateral Step [...]

062525

STRENGTH A1 - Turkish Get Up 3-3-2-2-1/side A2 - DB Supinating Bent Over Row 4x15/arm WOD AMRAP 15 8 Toes to Bar 6 Burpee Box Jump (24"/20") Run 100m

062425

Strength A1 Clean and Jerk 4-4-2-2 WOD "Grace" 30 Clean and Jerks for Time (135/95)

062325

Strength A1 Snatch Grip DL 5-5-3-3 A2 Straight Arm Side Plank 4x12/Side WOD For Time Accumulate 4 Minutes of Wall Sit When you break: 5 Strict Pull-Ups 10 V-Ups 25 Double Unders

062125

Arm Strength EMOM 9 - 30s Work/30s Rest 1 - Max Effort Bench Dip 2 - Max Effort Reverse Barbell Curl 3 - Max Effort Skull Crusher WOD Partner WOD You Go I Go AMRAP [...]

062025

Strength A1 Clean and Jerk 4-4-2-2 WOD "Grace Stuff" 3 Rounds 10 Clean and Jerk (135/95) Run 200m Rest 90s

PREPARING YOU FOR LIFE

Let us help you find the right program for your specific fitness goals!