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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 [...]
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 [...]
WOD
12/25/2023
Merry Christmas from the Old City family to you and yours. May today, and all your days, be merry and bright.
12/24/2023
REST DAY And we're CLOSED There is the SoberWOD happening at 11:30am - Check out the website for The Phoenix or reach out to Coach Jack for more information. See you Tuesday! Enjoy a [...]
12/23/2023
Workout 9 RFT 3 Turkish Get Ups/arm (45/30) 6 Toes to bar 9 Box jumps (24/20) *This is a high volume workout. The TGUs will slow you down because they are a more complex movement, [...]
12/22/2023
Workout 12 Days of FITmas 1 Deadlift 2 Hang power cleans 3 Front squats 4 Burpees over the bar /total reps 5 x 4 Double unders 6 Power cleans 7 Thrusters 8 Squat cleans 9 [...]
12/21/2023
Strength 1 A1 - Overhead squat -Build to a heavy 3 reps in 20 minutes. A2 - Overhead mobility work Strength 2 B1 -Strict Pull ups - as challenging as possible - 4 x 5 [...]
12/20/2023
Strength A1 - Deadlift 5 reps at 65% 3 reps at 75% 2 reps at 85% 1 rep at 90% 1 rep at 95% 1 rep at your 1RM weight A2a - Frog pumps [...]
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