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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 [...]
Meet Myra!
When I go on vacation it is to sit on a beach and enjoy sunlight. When Myra goes on a vacation it is to do something extraordinarily impressive. Myra, pictured below sitting on the stoop [...]
Meet Greg!
As if hiking the Acadia National Park wasn't hard enough on its own, Greg decided to do it with his son strapped to his back. Before we start handing out Father of the Year awards [...]
WOD
11/12/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. SoberWOD at 3pm. **Unfortunately Gainz Club is cancelled for the remainder of the year.** See you tomorrow! [...]
11/11/2023
Workout Scotty 11 min AMRAP 5 Deadlifts (315/205) 18 Wall balls (20/14) 17 burpees, over the bar 10 min rest DG 10 min AMRAP 8 Toes to bar 8 DB Thrusters (35/25) 12 DB [...]
11/10/23
Strength A1 - Close/narrow grip bench press -4 x 10 @ 65% of your 1RM *Ring finger where the knurling and smooth part of the bar meet. A2 - KB pullover on a medball - [...]
11/9/2023
Strength 1 Overhead squats - Build to a heavy 3 in 15 minutes. Strength 2 B1 - Bulgarian split squats -4 x 8/leg B2 - Single arm ring rows with rotation -4 x 8/arm [...]
11/8/2023
Workout Old City Benchmark WOD #3 “The Chief” 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat a total of 5 times ***Score is total reps after [...]
11/7/2023
Strength A1 - Deadlift -4 x 10 @ 65% A2 - Straight leg hip abduction -4 x 8/leg Workout 10 min AMRAP 5 Chest to bar pull ups 20 Crossover single unders Mobility [...]
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