BLOG
The week ahead.. February 12th
Hey Old Cityzens! Oh man.. another great week completed, another great week ahead of us. One week closer to the CrossFit Open, too!. Are you #intheopen??? NO!!! Well if you have any questions, check out [...]
Episode #6: The CrossFit Open
The Open is upon us! This is a great opportunity to participate in one of the biggest competitions in the world! It's a great way to test yourself, push yourself, learn about yourself, and most importantly: [...]
The week ahead.. February 5th
Hey Old Cityzens! I hope you had a great weekend and are ready to kill this first full week of February. So it looks like Punxsutawney Phil saw his shadow and predicted 6 more weeks [...]
Ultrarunning with Jen – A Crew’s Reflection – by Liam McLaughlin and Jordan Klebanow
“Don’t f#@k this up!” Jen yelled jogging into the first crew-accessible aid station. Folks standing nearby laughed while Jordan and I ran toward Jen. “Ah, mmhhh, arggh, we’ll try not to!?” Jordan stammered, handing Jen [...]
Episode #5: Claire Bowe – Pelvic Floor Dysfunction (and what to do about it)
Do you pee when you jump rope? What about when you sneeze? Did things never really get back to normal after your pregnancy? Are you a guy with similar issues? What about erectile dysfunction? All of [...]
Ultra Running with Jen – MMT Race Report – Part 2 – “The Race”
**Nearly 9 months after the race... FINALLY!!!** Hopefully you enjoyed part 1, which briefly covered why I wanted to get back into trail running as well as a few races leading up to the Massanutten [...]
WOD
5/26/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. ** No Gainz Club. It is being shelved for a couple months** See you tomorrow for Murph at 8am and [...]
5/25/2024
Strength A1 - Bench press -2 x 5 @ 75% -2 x 3 @ 85% -1 x 1+ @ 95% A2 - Gorilla Rows -3 x 8/arm Workout 5 RFT 2 Wall walks [...]
5/24/2024
Strength A1 - Front squats -2 x 5 @ 75% -2 x 3 @ 85% -1 x 1+ @ 95% A2 - Tib raises -4 x 10+ Workout 21-15-9 Wall balls (20/14) Med [...]
5/23/2024
Workout Old City Benchmark #10 4 RFT 50 Double unders 40/30 cal row 30 KB Swings (53/35) 20 Burpees Mobility Banded front rack stretch - 1 min/arm Calf roll out on KB handle - 1 [...]
5/22/2024
Strength A1 - Deadlift -2 x 5 @ 75% -2 x 3 @ 85% -1 x 1+ @ 95% A2 - Side plank rotations -4 x 8/side Workout 7 min AMRAP 6 Hand [...]
5/21/2024
Double Strength Day Strength 1 A1 - Power snatch + hang power snatch -Build to a heavy double of the complex, then repeat that weight 1-2 more times. A2 - Single arm ring row with [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!