Blog

The Week of 8/5

Team, Happy August! And so, the week ahead: Monday - A spin on one of my all time favorite workouts, "Religion." It is so called because they say during the later rounds you might find [...]

Friends, Look out for the August newsletter this week, we've got a few exercise exploration events coming up you'll want to know about. Included is a Powerlifting Total that will be the culmination of our [...]

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 [...]

The Week of 7/15

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 [...]

WOD

The Week Ahead – 8/25/25

Team, Friends, Old Cityzens, A quick note on Labor Day week... no schedule change this week, but the plan is to be closed on Labor Day itself... next Monday. Stay tuned, we might pivot to [...]

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Core Strength EMOM 9 1 - 12 DB Straight Arm Side Plank Pulse (20/10) 2 - 12 DB Straight Arm Side Plank Pulse 3 - 15 Band Anchored Leg Raise Partner WOD You Go I [...]

082225

Double STRENGTH A1 Power Position Power Clean 2-2-1-1... Build to WOD Weight A2 Wide Grip Pull-Up 4xMax Effort if under 5 Max Effort + Negatives or 8+ @ Band Chief Things 2.0 E2MOM x 10 [...]

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STRENGTH/SKILL A1 Chest to Wall Handstand Hold (1) 4xMax Effort* *Can try freestanding with partner support A2 Z-Plate Front Raise (1) 3x10 (15/10) WOD AMRAP 15 5 Toes to Bar 15 KB Swings (53/35) 45 [...]

082025

DOUBLE STRENGTH A1 Zercher Squat 4x6 A2 Side Shuffle Lateral Medicine Ball Throw 4x8/side (green (10)/orange (6)) B1 Bench Press 4x12 B2 Single Arm Tricep Kickback 4x12/Arm

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WOD 3 Rounds for Time Run 800m 10 Deadlift (225/155) 10 Burpee Pull-Up 20 Box Jump (24"/20") 30 Minute Cap Mobility A1 Foam Roll High Quads/Hips* 1x90-120s/leg *Let go and breathe. Move less A2 Band [...]

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