BLOG
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
061025
Strength A1 - Power Clean and Jerk 4-4-2-2 A2 - Thoracic Mobility 2x60s Butcher Block Stretch then 2x8 PVC/Light Bar Sotts Press WOD Grace Prep 5-6-7-8-9 Clean and Jerk (155/105) Rest 90s after each interval [...]
060925
Gymnastics Strength A1 DB/Parallette Box Handstand Push-Up 4x5-8 *Use 2 DB as "low" paralettes *Start at 20", then go higher *Scale to down-dog/banded down-dog handstand push-up A2 Max Effort Strict Chin-Up 4xME *scale to band [...]
060725
Partner WOD You Go I GO Divide However, But Straight Through 100 KB Front Rack Step Up (1x53/1x35)(24"/20") Run 1000m (5x100m each) 100 DB Floor Press (2x50/2x35) Run 1000m (5x100m each) 100 Wall Balls (20/14) [...]
060625
Strength/Mobility A1 Overhead Squat 5-5-5 A2 Band Pass-Through 3x10 WOD E2MOM 24 (12 rounds) 2 Power Snatch (155/105) 4 Toes to Bar 4 Burpee Box Jump (30"/24")
060525
Strength A1 Bulgarian Split Squat 8-8-5-5 A2 Weighted Chin-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x5 @ 5s Negatives 4x8+ @ Band EMOM 12 1 - 1x5 Strict Press (115/75) 2 - 1x12 KB [...]
060425
Core Strength EMOM 9 1 - 1x45s Med Ball Deadbug Squeeze 2 - 1x12 KB Teapot (53/35) 3 - 1x12 KB Teapot (53/35) WOD AMRAP 16 3 Deadlift (275/185) 8 Hand Release Push-Ups 15 Air [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!