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What to do when you’re traveling
Prepared for TRAVEL! Whether you're on the road for work, or you take a week long vacation, we want to make sure you maintain good habits. For some, this might throw a wrench in your [...]
The week ahead.. October 30th
Hey Old Cityzens! First off, Happy Anniversary, Old City! To those Founding Fathers - thank you for sticking with us over the years. What a wild and crazy ride it has been. And to all [...]
The week ahead.. October 23rd
Hey Old Cityzens! Another great week and weekend. Keep killing it in the gym. I wanted to talk about the programming this week, something I first brought up back in June. This is a general [...]
The week ahead.. October 16th
Hey Old Cityzens! Shout out to Sean and Liam, the new Old City Spikeball Champs! Thanks for coming out on Saturday to either participate or spectate. It's always good to get out of the gym [...]
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, [...]
The week ahead.. October 2nd
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 [...]
WOD
5/2/2024
Workout 30 min AMRAP 3 rounds of “Cindy” 500/400m row *Okay to wear vests for this. Yes, on the row, too. Mobility Foam roll Lats- 1 min/arm Foam roll quads - 1 min/leg
5/1/2024
Strength A1 - Bench press - 4 x 3 @ 90% *Build up to a weight that's about 90% of your 1RM. *Then stay at that weight and bench press it for 3 reps for [...]
4/30/2024
Strength A1 - Front squat -4 x 3 @ 90% A2 - Tib raises -3 x 12 Workout 30-20-10 Crossover single unders KB Swings (53/35) Sit ups *Completed as 30 crossovers, 30 KB [...]
4/29/2024
Workout For time 400m run 20 Power Snatch 20 DB step ups 400m run 15 Power Snatch 15 Weighted step ups 400m run 10 Power Snatch 10 Weighted step ups 400m run 5 Power Snatch [...]
4/28/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. - Gainz Club at 11am. Be sure to sign up for our day out at the ropes course at [...]
4/27/2024
Workout 20 min AMRAP 15 Amer. KB Swings (53/35) 20 Pistols (10/leg, alternating) 40 Double unders
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!