BLOG
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
120224
Strength A1 Back Squat 10-10-10 A2 Tib Raise 4x Max Effort WOD 20 Rounds for Time 4 DB Snatch (1x50/1x35) 4 DB OH Lunge 3 Box Jump (24"/20") *13 Minute Cap
113024
Open Gym! 9 to 11.
112724
Core Strength EMOM 9 1 - 1x40 Heel Taps 2 - 1x15 Anchored Leg Raise 3 - 1x10 Arch Up + 10s Arch Hold WOD "Jerry" Run 1 Mile Row 2k Run 1 Mile
112624
Thanksgiving Sampler Platter (Friendsgiving Edition) 4 Rounds 6 Pull-Ups 12 Push-Ups 20 Reverse Lunges 3 Rounds 9 Deadlifts (155/105) 6 Hang Power Clean (155/105) 3 Shoulder to Overhead (155/105) 2 Rounds 20 Wall Balls 30 [...]
112524
Strength A1 Back Squat 5-5-3-3-1-1 A2 Seated Box Jump 5x3-4 *Start on bench (18") B1 Weighted Dip 4x5 or 4x5+ @ Bodyweight 4x5 @ Negatives 4x8+ @ Band B2 Yates Row 4x8
112324
A1 Bench Press 4x8 A2 Back to Wall Barbell Curl (Suggested: 55/35) 4x10 Partner WOD You Go I Go 14 Rounds (7 Each) 3 Hang Power Clean (135/95) 3 Front Squat Run 100m *18 Minute [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!