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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 [...]
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 [...]
WOD
5/20/2024
Workout 20 min AMRAP 8 Toes to bar 6 DB Thrusters (2-50/35) 4 Box step ups (20” - same DBs as thrusters) 200m run
5/19/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. - **NO GAINZ CLUB THIS WEEK** See you tomorrow!
5/18/2024
Strength A1 - Front squats -4 x 4 @ 90% *Build up to 90% of your 1RM *Stay at that weight for 4 sets, completing 4 reps every set. *Rest at least 2 minutes between [...]
5/17/2024
Workout 4 RFT 800m run 20 Pull ups 30 Push ups 40 Air squats *Parse out the reps however you want each round. *Vest optional
5/16/2024
Strength A1 - Deadlift -4 x 4 @ 90% *deadstop *Build up to 90% of your 1RM *Stay at that weight for 4 sets, completing 4 reps every set. *Rest at least 2 minutes between [...]
5/15/2024
Strength 1 A1 - Power clean - Build to a heavy 3 reps and repeat that weight 2-3 more times. A2 - Half kneeling landmine press -3 x 6/arm Strength 2 B - “Grace” For [...]
PREPARING YOU FOR LIFE
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