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Week of 7/22!

Friends, We hope you're enjoying your summer! We also hope you've enjoying the different energy in the gym! It's been fun to change things up a bit without truly leaving home. Having been in DC [...]

Friends, We hope you've been enjoying the varied programming. A few more nuances you might notice... -You'll see similar movements and structures to WODs. Constantly varied is a big theme in CrossFit, but I like [...]

The Week Ahead…

Team, The coaches at Old City hope everyone had a restful and coooool Independence Day and Weekend. Glad we got that hero WOD out of the way. Also, our A/C is back at full function [...]

The Week of 7/1…

I hope everyone enjoyed the slightly different take on programming last week. This week features many of the same areas of focus, but includes a hero WOD on Independence Day. **Holiday Week Reminder: We do [...]

Week of 6/24/24

Hey Old Cityzens! Better late than never! But we're back... Old City has new hands behind the programming wheel, but they are experienced hands! If we haven't met, I'm Coach Jason, and I've been [...]

The week ahead.. June 17th
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The week ahead.. June 17th

Hey Old Cityzens! I hope everyone had great weekend and enjoyed some of the HOT weather even though it won't technically be summer until the 20th. Speaking of summer, what's the most mathematical aspect [...]

WOD

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Gymnastics Things A1 Ring Push-Up 8-8-5-5 A2 Seated DB External Rotation 4x10/Arm (10/5) WOD 5 Rounds for Time 3 Wall Walk 4 Push Press (135/95) 5 Strict Chin Ups 10 Box Jump (24"/20") [...]

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Core Strength EMOM 9 1 1x12 DB Straight Arm Side Plank (20/15) 2 1x12 DB Straight Arm Side Plank 3 1x15 Superman Swimmer WOD 3 Rounds of 9 Minutes Row 1k 15 Over the Rower [...]

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Partner WOD You Go I Go 20 Rounds (10 Each) 8 DB Power Clean and Overhead (2x50/2x35) 20 Bodyweight Reverse Lunges 10 AbMat Sit-Ups then 6 Rounds (3 Each) 100m Farmer's Carry (2x50/2x35) 32 Minute [...]

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DOUBLE STRENGTH A1 Back Squat (3) 8-8-6-6 A2 Kickstand Rotational Row (2) "Lawnmowers" 4x12/Arm B1 Barbell RDL (2) 4x6 B2 Weighted Matador Dip (2) 8-8-6-6

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WOD 2 Rounds for Time Run 1200m 20 Overhead Squats (45/35) 100 Double Unders Mobility A1 - Wall Pigeon 1x90s/Side A2 Seated Barbell Shoulder Extension 1x60s

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STRENGTH Core Strength A1 Landmine Rotation (*) 4x20 (70/50) A2 Top Support Leg Raise 4x10-15 WOD 5 Rounds 5 Deadlift (275/205) 10 Burpees 7 Minute Cap

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