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The Old City Goal Setting Method: Timeline Planning
(Actually by Katie Rutterer) Previously, we’ve invited you to dream big and set your sights high to create a dream goal. Now it’s time to set up a timeline for that goal. You may have [...]
The week ahead.. August 7th
Hey Old Cityzens! Keeping this one short, but still keeping it focused on shoulder health. With the CrossFit Games this past weekend, Crossover Symmetry has been having a sale - 15% off your order over [...]
The Old City Goal Setting Method: Defining Your Why
(Actually by Katie Rutterer) One of the big reasons that we set goals is to recognize our own potential. You might be chugging along—working out a couple days a week, eating and sleeping ok, not [...]
The week ahead.. July 31st
Hey Old Cityzens! I hope you had a great week! What did you think of those D-balls on Wednesday?! I hope you're ready for some more this week! We'll also be getting on the bikes [...]
The Old City Goal Setting Method: Introduction
A few months ago, Old Cityzen Jordan asked a profound question in our Facebook community group: “Can we organize an informal convo/workshop on goal setting and tracking workouts?” That question sparked an amazing conversation among [...]
The week ahead.. July 24th
Hey folks! I hope you had a great weekend despite the heat. Get used to it as it's gonna be here a couple more months. Ahh.. summer in DC, right?? With that said, I know [...]
WOD
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 [...]
5/26/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. ** No Gainz Club. It is being shelved for a couple months** See you tomorrow for Murph at 8am and [...]
5/25/2024
Strength A1 - Bench press -2 x 5 @ 75% -2 x 3 @ 85% -1 x 1+ @ 95% A2 - Gorilla Rows -3 x 8/arm Workout 5 RFT 2 Wall walks [...]
5/24/2024
Strength A1 - Front squats -2 x 5 @ 75% -2 x 3 @ 85% -1 x 1+ @ 95% A2 - Tib raises -4 x 10+ Workout 21-15-9 Wall balls (20/14) Med [...]
5/23/2024
Workout Old City Benchmark #10 4 RFT 50 Double unders 40/30 cal row 30 KB Swings (53/35) 20 Burpees Mobility Banded front rack stretch - 1 min/arm Calf roll out on KB handle - 1 [...]
5/22/2024
Strength A1 - Deadlift -2 x 5 @ 75% -2 x 3 @ 85% -1 x 1+ @ 95% A2 - Side plank rotations -4 x 8/side Workout 7 min AMRAP 6 Hand [...]
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