BLOG
The week ahead.. November 11th
Hey Old Cityzens! The 2020 CrossFit Open is in the books! It's done! We made it! It seems weird to call it The Open of 2020 when we're still crushing 2019, but I hope [...]
The week ahead.. November 4th
Hey Old Cityzens! Another week in the books and one more to go to wrap up the 2020 CrossFit Open season. You've seen pistols, handstand push ups and handstand walking, deadlifts, clean and jerks, double [...]
The week ahead.. October 28th
Hey Old Cityzens! How 'bout them Nats! *posted at start of Game 5.. đ The World Series is back in DC since 1933 and is in full swing (heyyooo!!), the CrossFit Open is in [...]
The week ahead.. October 21st
Hey Old Cityzens! Wrapping up 20.2! Phew! What did you think?? In your wheelhouse? Did you do as well as expected? Did it remind you to work on your dubs and T2B? [...]
The week ahead.. October 14th
Hey Old Cityzens! First things first - REGULAR SCHEDULE ON MONDAY. Okay, now that that's out of the way.. 20.1 is DONE! For those that have signed up for The Open, be sure to [...]
The week ahead.. October 6th
Hey Old Cityzens! Ahhhh! All the signs of October - the floor is fixed! The weather is finally feeling more Fall-like! And the CrossFit Open is finally upon us! Wait.. wut? Yep! Normally held in [...]
WOD
101924
Partner WOD You Go I Go 12 Rounds (6 Each) 2 Hang Power Clean (155/105) 2 Shoulder to Overhead (155/105) 10 Rounds (5 Each) 5 Pull-Up 10 Push-Up 15 Air Squat 8 Rounds (4 Each) [...]
101824
STRENGTH Skill A1 - Handstand Kick-Up 4x5* *Hold top for 5s, scales to HS Hold A2 - Pike "Over" 3x12 WOD AMRAP 15 3 Handstand Push-Up 6 DBall Shoulder (100/60) 9 Toes to Bar 12 [...]
101724
STRENGTH A1 - Barbell RDL 4x8 A2 - KB Pullover 4x10 WOD 4 Rounds 2 Minutes Work/2 Minutes Rest 6 KB Complex (2x53/2x35)* Time Remaining: Max Calorie Row *Complex is Front Squat + 2 Reverse [...]
101624
STRENGTH "Rotate and Thrive" EMOM 9 1 1x8 Half Kneeling Medicine Ball Throw (10/6) 2 1x8 Half Kneeling Medicine Ball Throw 3 - 1x30 KB Russian Twist (35/26)* WOD 3 Rounds for Time Run 800m [...]
101524
STRENGTH A1 Butcher Block 2x60s A2 Tall Clean 3x3* *Empty Bar or VERY Light Weight B1 E2MOM x 6 2 x Squat Clean + Front Squat C1 DB Bench Press (2x50/2x35) 3xMax Reps C2 KB [...]
101424
Strength A1 - KB Windmill 4x5/Arm A2 - Weighted Chin Up 2-2-2-1-1 4x5+ @ Strict Bodyweight 4x5 @ 5s Negatives 4x8+ @ Band WOD Open 14.1 10 Minute AMRAP 30 Double Unders 15 Power Snatch [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!