Blog

The Week of 8/5

Team, Happy August! And so, the week ahead: Monday - A spin on one of my all time favorite workouts, "Religion." It is so called because they say during the later rounds you might find [...]

Friends, Look out for the August newsletter this week, we've got a few exercise exploration events coming up you'll want to know about. Included is a Powerlifting Total that will be the culmination of our [...]

Week of 7/22!

Friends, We hope you're enjoying your summer! We also hope you've enjoying the different energy in the gym! It's been fun to change things up a bit without truly leaving home. Having been in DC [...]

The Week of 7/15

Friends, We hope you've been enjoying the varied programming. A few more nuances you might notice... -You'll see similar movements and structures to WODs. Constantly varied is a big theme in CrossFit, but I like [...]

The Week Ahead…

Team, The coaches at Old City hope everyone had a restful and coooool Independence Day and Weekend. Glad we got that hero WOD out of the way. Also, our A/C is back at full function [...]

The Week of 7/1…

I hope everyone enjoyed the slightly different take on programming last week. This week features many of the same areas of focus, but includes a hero WOD on Independence Day. **Holiday Week Reminder: We do [...]

WOD

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Core Strength EMOM 9 1 - 1x40s Medicine Ball Dead Bug Hold 2 - 1x30-40 Penguin Taps 3 - 1x12 PVC Superman Pull-Up Partner WOD 8 Rounds of 300m Row (4 Each) Partner 1 - [...]

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CrossFit Open 25.2 21 Pull-Ups 42 Double Unders 21 Thruster (95/65) 18 Chest to Bar Pull-Ups 36 Double Unders 18 Thrusters (115/75) 15 Bar Muscle-Up 30 Double Unders 15 Thrusters (135/85) 12 Minute Cap [...]

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STRENGTH A1 - Split Jerk Balance 3x2-3* *Minimal Weight A2 - E2MOM x 7 (14 Minutes) 2 Split Jerk WOD 10 Rounds 10 KB Swings (70/53) Run 100m

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STRENGTH A1 - Back Squat 4x5 A2 - DB Bent Over Row 4x10/Arm B1 - Supported KB Single Leg RDL 4x8/Leg (1x53/1x35) B2 - Weighted Mixed Grip Pull-Up 4x3/Side* *6 total, add weight if you [...]

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STRENGTH A1 - Ring Push-Up 4x5* *easy? feet on box and add weight belt A2 - KB Pullover Leg Raise (1x35/1x26) 4x10-15 WOD EMOM 12 1 - 1x4 Wall Walk 2 - 1x15 Ring Row [...]

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(Note: Was DT, edited in response to CrossFit Open (Hang Clean and Overhead) 10 Rounds for Time 3 Power Clean (185/125) 6 Side Shuffle 12 Wall Ball (20/14) rest 30s Mobility A1 - Wall [...]

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