BLOG
The week ahead.. January 23rd
Hey Old Cityzens! I hope you had a great weekend and are ready to get back to work. I wanted to start off with a discussion about post-workout recovery. This isn't just referring to the [...]
Ultra Running with Jen – The start of a series.
I've been hearing questions and comments about the 50K trail race from this past weekend, and I've decided to start a blog series for the next 5 months so you can follow my training - [...]
The week ahead.. January 16th
Hey Old Cityzens! I apologize for the delay in this posting. I was out "regularly learning and playing new sports". Check out this blog post about CrossFit's Theoretical Hierarchy of Development. Also, registration for the [...]
Old City’s Whole-30 Challenge!
What are your 2017 New Year's Goals? Better health? Lose weight? Finally get control of your food and diet? If these goals sound familiar, keep reading! We have a program that will help you start [...]
The week ahead… January 9th
Hey Old Cityzens! I hope you stayed warm this weekend! I ventured outside this morning for a run, making sure to layer up properly, and had a great time. Don't let the cold scare you [...]
Why Track Your Workouts?
Why Track Your Workouts? “New year, new you” is an all too common phrase this time of year as thousands of people embark on new challenges, some which include fitness and weight loss goals. But [...]
WOD
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
3/16/2023
Strength A1 - Floor press - 5 x 3 A2 - DB Romanian Deadlifts - 4 x 10 Workout 3 RFT 18 Wall balls (20/14) 15 Amer. KB Swings (53/35) 12 Ring rows [...]
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. [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!