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Meet Kevin!
This VMI Graduate has run with the bulls in Pamplona. What else has Kevin gotten himself into? Meet him to find out! Old Cityzens, meet Kevin: After graduating VMI with degrees in International Studies and [...]
Meet Graham and Meredith, and Carissa!
Our first couple+roommate blog post!!! This ought to be fun! Meet Graham and Meredith: Now meet their third wh...err...roommate, Carissa: Packed and loaded this Kenya native... ...is all set and ready to to skydive. Carissa's mom [...]
Meet Alle!
Why is a Public Health microbiologist specializing in Emerging Infectious Diseases walking around a creek without shoes on? I'm not sure either, which means you'll have to learn more about Alle (pronounced Al-lee, short for [...]
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 [...]
WOD
1/6/2024
Strength A1 - Sumo deadlift -5-5-5-5 *Build to a heavy set of 5 reps leaving 1-3 reps in the tank. A2 - Frog pumps - 4 x 12 Workout 5 RFT 8 Step [...]
1/5/2024
Strength A1 - Back squat -5-5-5-5 :: 3 sec neg on each rep *Build up to a heavy 5 reps while taking 3 seconds to get to the bottom of the squat on each rep. [...]
1/4/2024
Workout 20 min AMRAP 500m row 40 Double unders 30 KB Swings* (53/35) 20 Burpees *The height of the swing is up to the individual. However, this is a good opportunity to challenge yourself to [...]
1/3/2024
Strength A1 - Close grip floor press -5-5-5-5-5 *Leave 1-3 reps in the tank. A2 - Powell Raises -4 x 8/arm Workout 3 rounds of 3 min AMRAP 4 Pull ups 6 Hang [...]
1/2/2024
Strength 1 A1 - High hang power snatch -Build to a technically sound 3 reps in 15-20 min A2 - Chest supported seal rows -4 x 10 Strength 2 B1 - Romanian deadlifts -4 x [...]
1/1/2024
HAPPY NEW YEAR!!! See you TUESDAY when we resume our normal class schedule.
PREPARING YOU FOR LIFE
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