Blog

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, [...]

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 [...]

WOD

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Strength EMOM 9 1 - Max Effort Dead Hang 2 - 1x10 Straight Arm Side Plank (L or R) 3 - 1x10 Straight Arm Side Plank (L or R) Partner WOD 14 Rounds of 90 [...]

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Strength A1 Barbell Reverse Lunge 3x12 (6/leg) A2 Chest to Wall Handstand Hold 3x Max Effort *Scales to feet on box *Do your best to get your butt over your hands. WOD 9 Minute AMRAP [...]

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"Badger" 3 Rounds for Time 30 Squat Cleans (95/65) 30 Pull-Ups 800m Run *Hero WODs are a CrossFit holiday tradition, but they are no joke. Scaling appropriately is a must. *It is very hot, biking [...]

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Strength A1 Bench Press 4x3 @90% A2 Single Arm Dumbbell Bent Over Row 3x12 WOD "Flight Simulator" Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 *Sets must be unbroken *Rope must stop after each completed set *Scale Idea 1 - [...]

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For Time 50/40-40/32-30/24 Row Calories 40-30-20 Single Arm DB Overhead Lunge (50/35) 22-16-10 Toes to Bar *30 Minute Cap* *Choose a weight that your elbow can stay locked out* *Lunges can be forward, back, walking...* [...]

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Strength Back Squat 4x3 @ 90% WOD 5 Rounds for Time 5 Power Clean (135/95) 10 Box Jump Over (24/20)

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