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The CrossFit Open
By Katie Rutterer It’s time for the CrossFit Open! What’s that? It’s a 5-week competition where you get to compete with people all around the world as one big CrossFit community event! It can be [...]
The week ahead.. February 13th
Hey Old Cityzens! BIG things coming up in the next few weeks. Yuge things! First off, we have the President's Day event THIS Saturday, February 18th. We'll be leaving from the gym at 10am (get [...]
Ultra Running with Jen – Waterfall Trail (WTF) 50K report
So I wanted to follow up my first post, announcing this blog series, with a recap of the 50k that I ran January 15th. I first learned about the event in mid December. I [...]
Workshops with Dr. Mike T. Nelson
One of our core values at Old City CrossFit is to constantly pursue wisdom. Whether you're a high-performing athlete or a relative CrossFit rookie, one simple fact is true: the more you know about your body, [...]
The week ahead.. February 6th
Hey Old Cityzens! Every day, we're getting closer and closer to the move into 1007. If you have a few seconds before or after class, swing by and check it out! Programming wise, we're also [...]
The week ahead.. January 30th
Hey Old Cityzens.. I hope you enjoyed "StretchFlix and Chill" on Friday. Remember that mobility doesn't end when you leave the gym. Try to accumulate 30 minutes each day to help improve your range of [...]
WOD
1/19/2024
Strength 1 A1 - Hang power snatch - one each from the high hang, mid thighs, just below knees 2 x 2 2 x 2 2 x 2 2 x 2 *Complete the hang power [...]
1/18/2024
Workout 5 rounds 1 min Rowing - max cal 1 min Dips 1 min Box jumps (30/24) 1 min Wall balls (20/14) 1 min Rest With a continuously running clock, complete as many reps/calories [...]
1/17/2024
Strength A1 - Sumo deadlift -3-3-3-3 *Build to a heavy 3 reps across 4 working sets, adding weight each time. *Repeat your heaviest weight 1-2 times. A2 - Side plank rotations -4 x 8/side [...]
1/16/2024
Strength A1 - Back squat -3-3-3-3 *Take 2 seconds to get to the bottom of each rep. *Build to a heavy 3 reps across 4 working sets **Repeat your heaviest weight 1-2 more times. [...]
1/15/2024
Workout 30 RFT 1 Devil’s Press 2 Front rack squats 3 Push press Do 50 double unders to start the workout, and after completing round 10, 20, and 30. Rx - 1-45/30 DB [...]
1/14/2024
REST DAY! Get outside and do something fun. Dress up your pet today! Or just relax! Yoga is CANCELED for today. See you tomorrow!
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