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The Week Ahead (8/12)…
Friends, Hope everyone is enjoying the summer. New handstand progression this week --- back to heavy squats and bench after a week off --- the week ahead: Monday - Heavy Bench paired with a new, [...]
The Week of 8/5
Team, Happy August! And so, the week ahead: Monday - A spin on one of my all time favorite workouts, "Religion." It is so called because they say during the later rounds you might find [...]
The Week of 7/29
Friends, Look out for the August newsletter this week, we've got a few exercise exploration events coming up you'll want to know about. Included is a Powerlifting Total that will be the culmination of our [...]
Week of 7/22!
Friends, We hope you're enjoying your summer! We also hope you've enjoying the different energy in the gym! It's been fun to change things up a bit without truly leaving home. Having been in DC [...]
The Week of 7/15
Friends, We hope you've been enjoying the varied programming. A few more nuances you might notice... -You'll see similar movements and structures to WODs. Constantly varied is a big theme in CrossFit, but I like [...]
The Week Ahead…
Team, The coaches at Old City hope everyone had a restful and coooool Independence Day and Weekend. Glad we got that hero WOD out of the way. Also, our A/C is back at full function [...]
WOD
020725
STRENGTH A1 Tempo Back Squat 4x3 Down for 5, deadstop for 1, up with power CROSSFIT OPEN PREP Shorter CrossFit Open 12.3 AMRAP 13 15 Box Jumps (24"/20") 12 Push Press (115/75) 9 Toes to [...]
020625
STRENGTH Core EMOM 1 - 1x15 PVC Superman Pull-Up 2 - 1x12 Straight Arm Side Plank Pulse 3 - 1x12 Straight Arm Side Plank Pulse WOD 4 Rounds for Time Row 750m 35 Double Unders [...]
020525
STRENGTH A1 Deadlift 5-5-3-3 A2 - Weighted Pull-Up 3-3-1-1 B1 - Strict Press 4x5 B2 - Powell Raise 4x10/Arm
020425
Skill/Strength A1 Bulgarian Split Squat (Low Box/Plate) 4x5/Leg A2 Handstand Kick-Up and Hold 4x5 + 5s Hold* *Kick-Up and Hold handstand against wall for 5 seconds. Try not to move Hands WOD EMOM 10 30s [...]
020325
WARM-UP A1 - Tall Clean 3x3* *Empty bar or minimal weight A2 - Butcher Block Stretch 2x60s WOD AMRAP 18 2 Squat Clean (185/125) 6 Chest to Bar Pull-Up* Run 200m *Rx+ 3 Bar Muscle [...]
020125
Strength A1 Half Kneeling Landmine Press 4x8/Arm A2 DB Supinating Bent Over Row 4x8/Arm Partner WOD You Go I Go (Divide However...) 2 Rounds 70/55 Cal Bike 60 DB Reverse Lunge (2x50/2x35) 70/55 Cal Row [...]
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