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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 [...]
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 [...]
The week ahead.. September 4th
Hey Old Cityzens! I hope you are enjoying the long holiday weekend. And, shout out to the Chalk for making a return to the gym! Now we can get back to business as usual. via [...]
WOD
6/1/2024
Workout For time 400m run 21 Power cleans (135/95) 21 Front squats 400m run 15 Power cleans 15 Front squats 400m run 9 Power cleans 9 Front squats 400m run
5/31/2024
Strength A1 - Bench press -3 x 5 @ 80% *1 sec pause at the chest on the 1st rep every set A2 - KB/DB Pullovers on medball - 3 x 10 Workout [...]
5/30/2024
Strength A1 - Front squat -3 x 5 @ 80% *3 sec tempo, 1 sec pause at the bottom on the first rep of every set. A2 - Single leg calf raises -3 x [...]
5/29/2024
Workout 20 min AMRAP 500/400m row 12 Box jump (24/20”) 10 Toes to bar Mobility Pigeon stretch on box - 1 min/leg Couch stretch - 1 min/leg
5/28/2024
Strength A1 - Deadlift -3 x 5 @ 80% A2 - Frog pumps with DB -3 x 15 Workout 5 RFT 12 DB Lunges/total steps (50/35) 9 DB Hang power cleans 6 DB [...]
5/27/2024
"Murph" For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run *All with a Weight Vest (20/14 lb) **A couple different 1 mile routes if you don't want to run [...]
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