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Meet Jordan and Jessie!
Jordan proposed to Jessie at the Eastern Market. Jessie proposed to Jordan that they do CrossFit at Old City. Both proposals were accepted, and with that we have another Old City CrossFit Couple! Jessie played [...]
Meet Jen!
When I asked for a picture of Jen doing something athletic, she sent me a picture of herself in high heels. She says it's athletic, I'll just have to take her word for it! Meet [...]
Meet Braeden and Matt!
Roommate alert! Yup. We've done a couple couples and now we're doing a couple roommates. Braeden and Matt are both native Texans from the Dallas area who moved to DC in January as a part of [...]
Meet John!
John had a job that made him travel 5 days a week for over 4 years! He's taken over 300 flights, been to 4 continents, and has tons of stories. I'm sure we'll get to [...]
WOD
11/24/2023
NO CLASSES Open gym from 11a - 1pm
11/23/2023
NO CLASSES 5K run with Coach Kate. Meet at 9am. Take off at 9:15am Running route - an out and back course - can be seen below.
11/22/2023
Strength A1 - Bench press -4 x 5 @ 75% *with a 1 sec pause at the chest on the first rep. A2 - Gorilla Rows - 4 x 8/arm, alternating Workout In 2 [...]
11/21/2023
Strength 1 A1 - Split Snatch -Build to a heavy 3 (not a 3RM) in 15 minutes. -Repeat your heaviest weight 1-2 time. **Since this is a newer movement for a lot of people, spend [...]
11/20/2023
Workout "Thanksgiving Sampler Platter" For Time 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-Ups (or seated DB Z-press) 15 KB Swings (53/35) Then, 3 Rounds of: [...]
11/19/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. See you tomorrow!
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