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Episode #17 – Kara Britanik: Discovering Your Passion
Kara is one of our coaches and runs Old City’s admin email. My conversation with Kara covered a lot about her background, but quickly pivoted into a chat about discovering your passion and taking steps [...]
The week ahead.. June 11th
Hey Old Cityzens! What a great weekend! I hope you were able to spend sometime outside. Shout out to those participating in Flex on the Mall on Saturday and Pull for Pride. We raised over [...]
The week ahead.. June 4th
Hey Old Cityzens! I hope you had a great weekend. One of these days we might get a complete weekend with no rain - wouldn't that be nice? Big weekend coming up as there's the [...]
Episode #16 – Rachel Cook: Consistency Through Routine
Rachel is literally the most consistent person in we have in the gym. We chat a lot about everything in this podcast from nutrition and lifestyle to concrete examples of how to get out of [...]
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 [...]
WOD
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Skill and Mobility A1 - Handstand Kick Up to Wall 3x5 *Hold top for 5s *Don't move your hands (IE, don't cartwheel forward) A2 Elephant Walk 3x20 (10/leg) *Hold Each Pulse for 2-3s WOD 4 [...]
072424
Strength A1 Bench Press 3x2 @ 95% A2 Powell Raise 3x10 WOD AMRAP 11 10 V-Up 15 Ring Row 30 Double Under
072324
Snatch Mobility 10 Minutes or So A1 - Pause Overhead Squat 3x5 -Empty Bar or PVC. Go slow and Stretch A2 - Dynamic Child's Pose on Foam Roller 3x8 - slow WOD 15 Rounds for [...]
072224
A1 Back Squat 3x2 @ ~95% A2 Box Jumps 4x3-5 *Immediately after Squats *Try to be as explosive as possible. This ain't cardio! "WOD" 4 Rounds AMRAP DB Floor Press (2x50/2x35) 100m Farmers Walk (2x50/2x35) [...]
072024
Partner WOD I go you go 8 Rounds (4 Each) 2 Hang Power Clean (155/105) 2 Shoulder to Overhead (155/105) Then 12 Rounds (6 Each) 100m Run 6 Pull-Ups 12 Sit-Ups Then 8 Rounds (4 [...]
071924
Sort of But Not Double Strength Day A1 - Bulgarian Split Squat 4x10/Leg - Heavy A2 - Supinating DB Bent Over Row 4x10/Arm - Heavy then, EMOM 16 1 - 2 KB Front Squat 1x10 [...]
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