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The week ahead.. May 28th
Hey Old Cityzens! Quick reminder about the schedule for tomorrow. We'll only be doing the workout Murph during two classes - 8AM and 930AM. One of the FEW times we have an 8AM class. On [...]
The week ahead.. May 21st
Hey Old Cityzens! Hope you had a great weekend and managed to stay dry. If you stayed indoors, I hope you were able to catch some CrossFit Regionals action. No? Well you're in luck since [...]
Episode #15 – Sean Chua: The 80% Rule
What do CrossFit, powerlifting, triathlons, and rock climbing all have in common? Sean Chua does them all. There are few people I know of who are more dedicated in developing competence in as many areas [...]
The week ahead.. May 14th
Hey Old Cityzens! DEADLIFTING ON MONDAY. Okay, now that is out of the way, how 'bout those Spartan racers!! How cool to be able to put your fitness to the test. Keep an eye out [...]
The week ahead.. May 7th
Hey Old Cityzens! Gotta start off this post by saying MAJOR congrats to the ladies who CRUSHED it at Girls Gone Rx on Saturday. via GIPHY Applause Clapping GIF from Applause GIFs Ohhhhh Yes GIF [...]
Episode #14 – Jason Camsky: Using CrossFit to Improve Yourself
I love every conversation I have with Jason and I was especially lucky to have recorded perhaps my favorite conversation with him thus far. We dive into a ton of topics, but the theme of [...]
WOD
7/2/2023
REST DAY! Get outside and do something fun. Or just relax! NO Yoga today Gainz Club at 11am. See you tomorrow!
7/1/2023
Strength A1 - Back squat 5-5-5-5-5 A2 - Calf Raises 3 x 12 *Stand on a 45# plate Workout 6 RFT 5 DB Power snatch 5 DB Push Press 10 DB Lunges, total steps^ ^Hold [...]
6/30/2023
Old City Benchmark #2 “The Ghost” 6 rounds, for total reps 1 min rowing, calories 1 min burpees 1 min double unders 1 min rest *Work for 3 minutes straight before resting for one minute. [...]
6/29/2023
Strength A1 - Bench press -5 x 3 *Include a pause w the bar touching the chest on the 1st rep of each set. A2 - Tricep extensions 3 x 10/arm Workout 12 min AMRAP [...]
6/28/2023
Strength A1 - Hang power snatch Take 12 min to find a mod/heavy 3 reps *Compare to 4/19/23* A2 - EMOM x 10 3 reps - weight from above *Every min, for 10 min, do [...]
6/27/2023
Workout 20 min AMRAP 8 Toes to bar 14/12 cal row 19 Wall balls (20/14) Combination of Open WOD 18.1 and 19.1
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