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Meet Kaitlin!
Surfing and elephants don't usually go together, but with Kaitlin, they do! Kaitlin grew up in New Jersey, spent the last 6 years in Massachusetts, and moved down here to DC just last month [...]
Meet Don!
Don is thankful a CrossFit gym is opening near where he lives and works. We're thankful Don is smart enough to choose his home and job based on where a CrossFit gym might one-day come. [...]
Meet Stephanie!
"Hi. I'm Stephanie. Would you like to ride in the rickshaw of my life?" "Thanks, watch your step as you get in, and buckle up, this is one crazy ride... "Currently, I work as a [...]
Meet Justin and Kara!
After seeing our first couples post, Justin and Kara couldn't pass it up. Founding Fathers and Old Cityzens alike, I present to you Justin and Kara! Seen above on the Great Wall of China Justin and [...]
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 [...]
WOD
11/18/2023
Strength A1 - Back squat -4 x 8 @70% A2 - Lateral band walk 4 x 10 steps in each direction Workout For time 18-15-12-9-6-3 Burpees Sit ups
11/17/2023
Workout “Jackie” For time 1,000m row 50 Thrusters (45/35) 30 Pull ups Compare to 3/20/23 Click HERE to compare to past dates on 12/15/21 1/15/21 8/21/19.... and more!
11/16/2023
Strength A1 - Bench press -4 x 8 @ 70% A2 - Powell Raise -3 x 10/arm Workout 7 rounds Every 40 seconds, do Max double unders Then rest 20 seconds *Scaled - max single [...]
11/15/2023
DOUBLE STRENGTH DAY Strength 1 A1 - Front squat -Build to a heavy 3 in 15 minutes. Repeat that top weight 1-2 times. A2 - Chest supported Seal Row -4 x 10 Strength 2 [...]
11/14/2023
Workout 10 RFT 5 Box jumps (24/20) 3 Devil’s Press(50/35) 7 Knees to elbow 9/6 cal bike Mobility QL Rig stretch - 1 min per side Pigeon pose on box - 1 min/leg
11/13/2023
Strength A1 - Deadlift -4 x 8 @70% *Going up a *tad* this week on all the major lifts A2 - Collapsed Hip Extension -3 x 8/leg Workout 9 min AMRAP 9 Air squat [...]
PREPARING YOU FOR LIFE
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