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The Week Ahead – 1/20/25…
Team, Friends, Old Citzyens, I hope you're hanging in there... it's dark, icy, everybody is sick... but there's a ton of reason for excitement: the CrossFit Open starts on 2/27! I like to think we've [...]
The Week Ahead 1/13/25…
Team, Let's hit the new year running. Although not too literally... you can thank the snow. The week ahead: Monday - After talking about it for a bit, we've finally got pistols to start the [...]
The Week Ahead 1/6/25…
Friends, Looks like a decent snow storm coming through, so we've decided to cancel regular classes on Monday. For those that need to get their blood flowing, we'll have OPEN GYM from 10-12. Monday WAS [...]
The Week Ahead 12/30/24
Old City Family, Happy Holidays and Happy New Year, Another short-ish week, be sure to check our Facebook group and our in-gym whiteboard for holiday hours. In summary, only morning and noon on Tuesday, closed [...]
The Week Ahead 12/23/24…
Friends, The weeks with theme WODs are the hardest to program. Sure, the traditional holiday WODs and hero WODs are already written... work done, right? For Old City it's all about making them FIT. (At [...]
The Week Ahead 12/16…
Friends, Be sure to check out whiteboard at the gym for holiday hours. And, in our brief week next week, expect a few challenging holiday WODs. This week we've got some awesome work: Monday - [...]
WOD
040525
Arm Strength EMOM 9 1 - 1x12 DB Skull Crusher (2x30/2x20) 2 - 1x12 Drag Curl (2x30/2x20) 3 - 1x12 Seated DB Lateral Raise (2x15/2x10) Partner WOD You Go I Go 25 Minute AMRAP 30 [...]
040425
STRENGTH Core Strength EMOM 9 1 - 1x20 DB Plank Drag Through (1x35/1x25) 2 - 1x12 Band Side Plank Row (red) 3 - 1x12 Band Side Plank Row (red) WOD AMRAP 20 3 Wall Walk [...]
040325
STRENGTH A1 - Thruster 4x5 (135+/95+) *from the floor A2 - Weighted Narrow Grip Chin Up 4x5 @ weight 4x5+ @ strict 4x5 @ negatives B2 - 100m Farmer's Carry (70/44) 4 sets as heavy [...]
040225
WOD "1/2 Sort of Murph" Run 800m 10 Rounds 5 Pull-Up 10 Push-Ups 10 Wall Balls (20/14) Run 800m MOBILITY Shoulder Prehab A1 - DB Trap-3 3x8/Arm (10/5) A2 - Band Pass Through 3x10
040125
STRENGTH A1 - Bench Press 10-8-6-4 A2 - Barbell Pendlay Row 4x8 EMOM 12 1 - 1x16 DB Reverse Lunge (2x50/2x35) 2 - 1x12 Bench Dips* 3 - 15/12 Cal Assault Bike 4 - Rest [...]
033125
STRENGTH A1 - E2MOM x 7 (14 Minutes Total) Barbell Complex 2-2-2-2-1-1-1 Clean + Front Squat + Split Jerk WOD For Time 5 Rounds 20 KB Swings (53/35) 15 AbMat Sit-Ups 10 Minute Cap [...]
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