Blog

The week ahead.. October 9th

Hey Old Cityzens! It looks like summer came back this weekend. Uh! I thought we were done with the humidity. That might put the fleeces and vests and decorative scarves on hold for a bit, [...]

Hey Old Cityzens! First off.. shout out to Liam, Kayla, Katie, and Rachel for representing Old City at the SuperFit Games held at Trident CrossFit over the weekend. Great job by all! And an additional [...]

The week ahead.. September 25th

Hey Old Cityzens! Imma start off by saying HOLY SHIT WHAT A WEEKEND! Okay now that I've calmed down - phew! - let me tell you why I'm so excited, and sounding like Sean all [...]

The week ahead.. September 18th

Hey Old Cityzens! What a great turnout for H Street Festival on Saturday! Thanks to everyone for your help all day. Just wanted to highlight a couple events coming up THIS weekend. Saturday, September 23rd [...]

Old City Goal Setting Method – The Workbook & The Workshop

If you haven't been following along the past few months, Kate and I have been talking about the process of defining and achieving goals. Our goal setting process connects you with your inner motivation, then [...]

The week ahead.. September 11th

Hey Old Cityzens! What a weekend! First off, congrats to our Spartan participants this weekend! via GIPHY Oops.. here's our troops after battle. #swoon #sostrong #somighty I wanted to reiterate a few things that are [...]

WOD

3/11/2024

Workout 7 min AMRAP (12.5) 3-6-9-12.. Chest to bar pull ups Thrusters (95/65) **Rest 7 minutes** 7 min AMRAP (13.4) 3-6-9-12.. Clean and jerks (135/95) Toes to bar

3/10/2024

REST DAY! Get outside and do something fun. Or just relax! -Yoga at 10am. -Gainz Club at 11am See you tomorrow!

3/9/2024

Strength A1 - Back squat -3-3-3-3 *2 sec tempo down every rep A2 - Lateral band walks -4 x 10/left and right Workout 10-9-8-7-6-5-4-3-2-1 Sumo deadlift high pull (95/65) Hang power snatch (95/65) [...]

3/8/2024

CrossFit Open WOD 24.1 20 min AMRAP 300-meter row 10 deadlifts (185/125) 50 double-unders Check out the CrossFit Games Website for the workout and movement standards.

3/7/2024

Strength A1 - Bench press -3-3-3-3* *1 sec pause at the chest on the 1st rep every set. *Increase the weight on the bar each set. A2 - DB Pullover on med ball -4 [...]

3/6/2024

Strength 1 A - Power clean and jerk - Build to a heavy double of the complex B - EMOM x 9 - 3 reps - power clean and jerk *Every minute on the minute [...]

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