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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
12/13/2023
Strength 1 A1 - Push press -Build to a heavy 5 reps in 15 minutes A2 - Chest supported Seal Row -4 x 10 Strength 2 B1 - Barbell glute bridge -4 x 10 [...]
12/12/2023
Workout 20 RFT 5 Wall balls (20/14) 3 Burpees over the bar 1 Squat clean (185/125)
12/11/2023
Strength A1 - Deadlift 2 x 5 @ 75% 2 x 3 @ 85% 1+* @ 95% *as many reps as you can at 95% A2 - Straight leg hip abduction - 3 x 8/leg [...]
12/10/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. SoberWOD at 11:30am.**new time** See you tomorrow!
12/9/2023
Workout 20 min AMRAP 2 Strict chest to bar pull ups 10 Step ups (53/35 KB), (24/20”) 15 KB Swings (53/35) 200m Suitcase carry - with the KB you swing and use for step ups
12/8/2023
Strength A1 - Bench press -3 x 3 @ 80% -2 x 2 @ 90% A2 - Powell raise - 3 x 8arm Workout 4 RFT 200m run 20 Double unders 10 Down ups [...]
PREPARING YOU FOR LIFE
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