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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
12/7/2023
Strength 1 A1 - Hang power snatch -Build to a heavy 3 reps in 15 minutes A2 - Half kneeling med ball punch throw -4 x 6/side Strength 2 B1 - Single arm ring row [...]
12/6/2023
Workout Hanukkah WOD 8 RFT 8 Push ups 8 Wall balls (20/14) 8 Knees to elbows 8 Box jumps - (24/20") 8 Burpees 8 KB Swings - (53/35) 8 Sit-ups 8 Lunges (4/4), unweighted *Compare [...]
12/5/2023
Strength A1- Deadlift - 3 x 3 @ 80% - 2 x 2 @ 90% A2 - Side plank rotations - 3 x 8/side Workout Tabata Hollow hold Arch hold *Hold the hollow hold [...]
12/4/2023
Strength A1 - Back squat 3 x 3 @ 80% 2 x 2 @ 90% A2 - Lateral band walks -3 x 10 steps/both directions Workout 3 RFT 30 Air squats 15 Hang power cleans [...]
12/3/2023
REST DAY! Get outside and do something fun. Hug someone! Or just relax! Yoga at 10am. See you tomorrow!
12/2/2023
Workout 22 min AMRAP 6 Toes to bar 8 DB Hang Clusters (40/25) 14/12 cal row
PREPARING YOU FOR LIFE
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