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Meet Shane and Megan!
This is Old City's first (of hopefully many) couple's introduction. Shane and Megan are certainly a couple...of bad asses that is! Ladies and Gentlemen, for the first time, I have the honor of introducing Shane [...]
Meet Bobbie Jo!
Bobbie Jo loves jumping pictures: Seriously. She really does. I wasn't joking. My life was complete when I managed to get just one good looking jumping photo. Bobbie Jo gets them on demand! When I'm not [...]
Meet Michael!
What does a Texas kid who went to College in Scotland at the University of St. Andrews know about the U.S. Chamber of Commerce? Quite a lot actually. Old Cityzens, meet Michael! Michael joined the [...]
Meet Sforza!
Her name is Stephanie Sforza, but much like Madonna, Prince, and Cher this rock star simply goes by Sforza. So, Sforza, how does it feel to be the newest Founding Father at Old City CrossFit? [...]
Meet Mindi!
We'll get to the octopus in a second, but Mindi has mastered smiling with her eyes. This is a real thing. I didn't believe it either until Tyra Banks told me about it. Seriously, take a moment [...]
WOD
9/24/2023
REST DAY! Get outside and do something fun.. so long as it isn't raining. 🙁 Or just relax! *No Gainz Club* Get strong and bendy at 10am with Coach Jen* *Subbing for Leela and [...]
9/23/2023
Partner Workout 20 min AMRAP 6 Box jump overs (24/20) 6 DB Snatches/arm, alt (50/35) 6 Toes to bar *One person works, while the other partner rests. *Score is total rounds/reps completed as a [...]
9/22/2023
Strength A1 - Deadlift - Build to a heavy 5 (20 min) A2 - Side plank rotations -4 x 8/side Workout For time 400m run w med ball 21 Wall balls (20/14) 400m run [...]
9/21/2023
Strength A1 - Back squat -3 x 5 (70%) -2 x 3 (80%) -1 x 1+ (90%) *Do as many reps as you can on the last set A2 - Tib raises - 3 [...]
9/20/2023
Skill/Technique Work Toes to bar and Pistols/Single-leg squats Workout "Annie" 50-40-30-20-10 Double unders Sit ups *12 min time cap* Compare to 10/21/22 Also compare to 9/17/21, 10/16/20, as well as 6/26/19, 10/11/18, 1/3/18, 4/7/17. [...]
9/19/2023
Strength A1 - Bench press -3 x 5 (70%) -2 x 3 (80%) -1 x 1+ (90%) *Do as many reps as you can on the last set A2 - Tricep kickbacks - 4 x [...]
PREPARING YOU FOR LIFE
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