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The week ahead.. December 13th
Hey Old Cityzens! Yooooo!!! It's that time of year! As mentioned in the Facebook invite, this is a low/no-frills party, and we're dependent on you bringing some light fare to share and something to [...]
The week ahead.. December 6th
Hey Old Cityzens! I hope you're starting to get in the holiday spirit. Hanukkah comes to an end, and Christmas is less that 3 weeks away. I put up a tree this weekend and [...]
The week ahead.. November 29th
Hey Old Cityzens! I hope everyone had a fantastic Thanksgiving and enjoyed their time with family, friends, loved ones, or just themselves. We had a great turnout at the 4th (or 3rd??) annual Thanksgiving [...]
The week ahead.. November 22nd
Hey Old Cityzens! I was told to stop telling jokes in these post, and I aimed to do so around Thanksgiving, but it's hard to quit cold turkey.. *rimshot* Mask Mandate The news was [...]
Thanksgiving 5k run/row details
What! Old City Turkey Trot 5K.. or 5k row. When! Thursday, November 25th 9AM Where! Old City CrossFit - 1007 H St NE Who?! Anyone! Member, friend, family, etc. How much? F.R.E.E! If you [...]
The week ahead.. November 15th
Hey Old Cityzens! A little chill in the air this weekend! Got the hats, gloves, and layers unpacked this weekend. Yknow, if you're ever feeling cold, go stand in the corner - it's 90 [...]
WOD
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STRENGTH A1 Squat Complex 4x1 1 = 3 Front Squat + 6 Back Squat STRENGTH B1 - 1s Pause Floor Press 4x5 B2 - Top Down Bent Over Row 4x16 (8/arm)
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WOD 6 Rounds for Time 10 DBall Shoulder (100/60) 10 Toes to Bar* Run 200m Rest 60s *Can substitute 2 Bar Muscle Up for T2B Mobility A1 - 1x60s Childs Pose QL Stretch A2 - [...]
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Beach Muscle EMOM 9 1 - 1x12 "Tate" Tricep Press (2x25/2x20) 2 - 1x12 Zottman Curl (2x25/2x15) 3 - 1x40 Heel Tap Partner WOD You Go I Go 3000m Relay Row (3x500/each)* *1x20 AbMat every [...]
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STRENGTH A1 - 4x1 Squat Complex* *4 Front Squat + 8 Back Squat WOD 6 Rounds 4 Sumo Deadlift High pull (95/65) 6 Push-Up Run 100m
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WOD CrossFit Open 12.3 AMRAP 18 15 Box Jumps (24"/20") 12 Push Presses (115/85) 9 Toes to Bar MOBILITY
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STRENGTH A1 - Tall Clean 4x3* *Empty bar or minimal weight B1 - E2MOM x 6 3 Squat Clean* *Start at a moderate weight and add weight as you can WOD EMOM 12 1 - [...]
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