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Meet Richard!
Richard, from the American Political Science Association's Membership Department, not only says hi, he says 'hello' can you go? This lumbar bending limbo champion grew up learning how to get down in the greater DC [...]
Meet Anne Marie!
Watch out football fans, because this die hard cheesehead is someone you don't want to mess with! Ladies and gentlemen, I have the honor of introducing Anne Marie: Growing up in Wisconsin wasn't enough cold for this [...]
Meet Andrew!
Old City, meet Andrew Zernovoj: Pictured above competing in the Nautica South Beach Triathlon, this former NCAA Football Player can do it all. Andrew is a California native who thought it was too easy to [...]
Meet Rachel!
When it rains, it pours. And today's thunder storm is Rachel Cohn: As Old City CrossFit's second Founding Father, this hyperbaric engineer (so interesting it requires a wiki link) isn't just all flash and lightning. Rachel loves scuba [...]
Meet Elizabeth!
The 1st person to do something in any given field will always go down in history. George Washington, Neil Armstrong, and the Wright Brothers are all household names. Well, from this point forward, so too will be [...]
WOD
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 [...]
11/6/2023
Strength A1 - Back squat -4 x 10 @ 65% A2 - Calf Raises -4 x 15 Workout 12 min AMRAP 2 Wall walks 20 Step ups (20”, 1-45/35 DB) Mobility Child's pose [...]
11/5/2023
REST DAY! BE SURE TO TURN YOUR CLOCKS BACK Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. See you tomorrow!
11/4/2023
Strength A1 - Bench press - 5 x 3 @ 85% *Max reps on last set A2 - Gorilla Rows - 4 x 8/arm, alt Workout 4 RFT 10 Renegade rows, alternating arms/total 10 [...]
11/3/2023
Strength 1 A1 - Hang squat clean - 15 min to build to a heavy 3 reps A2 - Half kneeling med ball punch throw - 4 x 6/side Strength 2 B1 - Push jerks [...]
11/2/2023
Workout 4 RFT 15 Wall balls (20/14) 15 Pull ups 400m run 15 Box jumps (24/20) 15 KB Swings (53/35)
PREPARING YOU FOR LIFE
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