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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
072625
Partner WOD You Go I Go 12 Rounds (6 Each) 3 Hang Power Clean (115/85) 4 Front Rack Lunge (115/85) 3 Shoulder to Overhead (115/85) 20 Lateral Hops Over Bar then 12 Rounds (6 Each) [...]
072525
Strength A1 Back Squat 8-8-5-5 A2 DB Bent Over Row 4x12 WOD EMOM 12 1 - 10 Chest to Bar Pull-Up 2 - 15 Deficit (Yoga Block) Push-Ups 3 - 8 Burpee Box Jump (24"/20") [...]
072425
Core Strength A1 Landmine Twist 3x20 (70/55) A2 KB Suitcase March 3x30/Side (70/53) WOD AMRAP 21 500m Row / 30/24 Cal Bike* 15 Wall Balls (20/14) 12 Toes to Bar *Alternate as Equipment Allows [...]
072325
Strength/Skill A1 Weighted Chin-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x5 @ 5s Negatives 4x8+ @ Band A2 - Handstand Kick-Up 4x3-5* *Don't move hands, hold top for 5s then come down. **Advanced: partner [...]
072225
Strength A1 Bench Press 5-5-3-3 A2 Barbell Pendlay Row 4x5 WOD 40-30-20-10 Double Unders AbMat Sit-Ups Double Unders Walking Lunges
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Strength A1 Power Clean + Front Squat 5x2 (Power Clean, Front Squat, PC, FS) WOD 3 Rounds for Time Run 400m 20 DB Snatch (50/35) rest 90s
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