Blog

The week ahead.. July 23rd

Hey Old Cityzens! I hope you had another great week and were able to enjoy some time outside despite the rain. If you were busy on Saturday and missed out on axe throwing - you're [...]

The week ahead.. July 16th

Hey Old Cityzens! I hope you had another great weekend and did something fun to take advantage of the awesome weather. We have a great event coming up this weekend - axe throwing! You can [...]

Episode #19 – Jenn Power: Creating a Healthy Fitness Relationship
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Episode #19 – Jenn Power: Creating a Healthy Fitness Relationship

For those of you who are long term Old City members, you’ll remember the staple coach that was Jenn Power. She helped hold down the fort in the afternoon for the first few years [...]

The week ahead.. July 9th

Hey Old Cityzens! I hope you had a great week and weekend. Things seemed a bit "off" with the holiday in the middle of the week, but I hope it gave you a chance to [...]

The week ahead.. July 2nd

Hey Old Cityzens! Oh man.. what an end to the month with some HEYUGE deadlift PRs. Seriously.. check out the Old City whiteboard! But the picture doesn't tell the whole story of what you all [...]

Episode #18 – Dr. Jess Baker: Know Thy Strengths

I knew Jess Baker for a LONG time before recording this podcast and right around the 50 min mark I learned that she has a PhD is Nuclear Physics. It sort of blew my mind [...]

WOD

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Front Rack Mobility EMOM 6 1 - Butcher Block Stretches x45s 2 - 5x 5 second PVC Front Squat 3 - 5x High Pull + Power Clean @ Empty Bar WOD AMRAP 20 3 Power [...]

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"Double But Really Lots of Strength Day" A1 Back Squat 4x3@90% A2 Box Jump 4x3-5 *Box Jump immediately after Squats B EMOM 12 1 - 8 Strict Press (115/75) 2 - 10+ Yates Row (Same [...]

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Strength EMOM 9 1 - Max Effort Dead Hang 2 - 1x10 Straight Arm Side Plank (L or R) 3 - 1x10 Straight Arm Side Plank (L or R) Partner WOD 14 Rounds of 90 [...]

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Strength A1 Barbell Reverse Lunge 3x12 (6/leg) A2 Chest to Wall Handstand Hold 3x Max Effort *Scales to feet on box *Do your best to get your butt over your hands. WOD 9 Minute AMRAP [...]

"Badger" 3 Rounds for Time 30 Squat Cleans (95/65) 30 Pull-Ups 800m Run *Hero WODs are a CrossFit holiday tradition, but they are no joke. Scaling appropriately is a must. *It is very hot, biking [...]

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Strength A1 Bench Press 4x3 @90% A2 Single Arm Dumbbell Bent Over Row 3x12 WOD "Flight Simulator" Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 *Sets must be unbroken *Rope must stop after each completed set *Scale Idea 1 - [...]

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