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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 [...]
Ultra Running with Jen – Elizabeth Furnace 50K Report
Wrapped up another weekend of running by finishing the Elizabeth Furnace 50k on Saturday, March 11th. This is fat ass style race, similar to the Reverse Ring, where there is no race fee required to [...]
The week ahead… March 13th
Hey Old Cityzens! Back for another week! How are we feeling about 17.3? via GIPHY Chest to bar pull ups not in your wheelhouse? Snatches aren't your thang? Here's the good thing about the Open. [...]
The week ahead.. March 6th
Hey Old Cityzens! Well.. another week of the Open behind us with 3 workouts to go. Have we seen the last of the dumbbells? Will this week be a repeat workout? Keep an eye on [...]
Ultra Running with Jen – Reverse Ring Report
tl;dr version - I ran a long race the weekend of Feb 25-26 and finished in 21:53. This past weekend was Race #2 on the docket for me. After completing the Waterfall Trail 50k in [...]
WOD
3/22/2023
Strength A1 - Tempo bench press - Build to a heavy 3 reps with a 3 sec negative each rep A2 - KB Pullovers - 3 x 10 Workout 8 min AMRAP 8 1-DB [...]
3/21/2023
Strength 1 A1 - Snatch Grip Deadlift 3 x 8 A2 - Banded face pulls -3 x 10 Strength 2 Overhead Squats 5-5-5-5-5
3/20/2023
Workout "Jackie" For time 1,000m row 50 Thrusters (45/35) 30 Pull ups *15 min time cap Compare to 12/15/21 Compare to 1/15/21 Compare to 8/21/19 **The above link also includes pictures for 12/15/18, 3/15/18, [...]
3/19/2023
REST DAY! Get outside and do something fun. Maybe eat some chicken! Or just relax! ROMWOD at 10am with Kyle. Gainz Club at 11am. But try to spend some time away from the gym [...]
3/18/2023
Strength A1 - Bulgarian Split Squats - 3 x 8/leg - use low boxes/45# plates A2 - Broad jump - 3 x 3 attempts for longest distance Workout For time 800m run 400m med [...]
3/17/2023
Workout 4 RFT 40 Double unders 20 Pistols/total 10 Handstand push ups
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