Blog2018-09-09T03:04:43+00:00

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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 [...]

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!

PREPARING YOU FOR LIFE

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