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The week ahead.. April 10th
Hey folks! Hope you had a great weekend. HUGE shout out to Kayla for competing in the Capital City Open on Sunday. It was her first weightlifting competition that was put on by the DC [...]
Ultra Running with Jen – Recovery and race time!
Hey folks.. I've been a little quiet after finishing the Elizabeth Furnace 50K (report) back on March 11th. Nearly a month has passed with a lot of radio silence. So what have I been doing [...]
The week ahead.. April 3rd
Hey Old Cityzens! I gotta say - great showing Saturday for the CrossFit Total. I'm looking forward to the weeks to follow. With that said, for those who couldn't make it, try to make it [...]
The week ahead.. March 27th
Hey Old Cityzens! First off.. CONGRATS to ALL of you for making it through the 5-weeks of the CrossFit Open workouts. Whether you did 1,2, or all 5 workouts scaled or Rx, it's a great [...]
CrossFit Total – Saturday, April 1st
No fooling! Time to test your absolute strength! Come out to Old City CrossFit on Saturday, April 1st from 1-3pm and throw some serious plates around during our first ever CrossFit total! The total is [...]
The week ahead.. March 20th
Hey there, Old Cityzens! Four weeks down, one to go with a final Open workout concluding this Friday. Phew! How 'bout we have fun with it and wear your AWESOMEST tshirt. Here are a couple [...]
WOD
3/15/2023
Strength 1 A1 - Squat clean 3-3-3-3-3 A2 - Strict chin ups - with a 1 sec pause at the top. - Accumulate 30 reps in as few sets as possible Strength 2 Split [...]
3/14/2023
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. [...]
3/13/2023
Strength A1 - Sumo Deadlift -Build to a heavy 5, then repeat the weight 2-3x A2 - Straight leg hip abduction - 3 x 10 Workout 12 min AMRAP 12 Sumo deadlift high pull 12 [...]
3/12/2023
REST DAY! Get outside and do something fun. Or just relax! And be sure to change your clocks - spring forward. Yes, it's still a thing! Yoga at 10am. Gainz Club at 11am. But [...]
3/11/2023
Partner Workout 20 RFT 7/5 Calorie bike 3 Strict Chest to bar pull ups 1 Deadlift (225/155) P1 completes all 3 movements while P2 rests. When P1 is done, P2 completes all 3 movements. The [...]
3/10/2023
Strength A1 - Incline DB Bench press 8-8-8-8-8 A2 - Gorilla Rows - 3 x 8/arm Workout 5 RFT 7 Devil’s Press (50/35) 35 Double unders Accessory Work Calves and Biceps Accumulate 100 [...]
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