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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
6/17/2024
Strength 1 A1 - Bench press - 4 x 3 @ 85% A2 - Pullover on medball - 3 x 10 Workout For time 21-18-15-12-9-6-3 KB Swings (53/35) Sit ups *Completed as 21 swings, [...]
6/16/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. See you tomorrow!
6/15/2024
Pride WOD 19 min AMRAP 6 Pull ups 9 Hang clusters (95/65) 6 Burpees over the bar 28 Double unders **The Stonewall Riots, also called the Stonewall Uprising, began in the early hours of [...]
6/14/2024
Strength A1 - Deadlift -5 x 4 @ 80% A2 - Side plank rotations -3 x 8/side Workout 4 rounds of In 1 min, do 20 sec bike - max calories Max push [...]
6/13/2024
Strength 1 A1 - Hang squat clean *1 rep each from the high hang, mid thigh, and just below the knees. - Build to a heavy weight of the complex and repeat that weight 2-3 [...]
6/12/2024
Workout 30 RFT 3 Power clean & jerks (115/75) 2 Chest to bar pull ups 1 Pistol/leg *400m run after rounds 6, 12, 18, and 24. Mobility QL Rig stretch - 1 min/side Roll out [...]
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