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CrossFit Total – Saturday, April 1st
No fooling! Time to test your absolute strength! Come out to Old City CrossFit on Saturday, April 1st from 1-3pm and throw some serious plates around during our first ever CrossFit total! The total is [...]
The week ahead.. March 20th
Hey there, Old Cityzens! Four weeks down, one to go with a final Open workout concluding this Friday. Phew! How 'bout we have fun with it and wear your AWESOMEST tshirt. Here are a couple [...]
Ultra Running with Jen – Elizabeth Furnace 50K Report
Wrapped up another weekend of running by finishing the Elizabeth Furnace 50k on Saturday, March 11th. This is fat ass style race, similar to the Reverse Ring, where there is no race fee required to [...]
The week ahead… March 13th
Hey Old Cityzens! Back for another week! How are we feeling about 17.3? via GIPHY Chest to bar pull ups not in your wheelhouse? Snatches aren't your thang? Here's the good thing about the Open. [...]
The week ahead.. March 6th
Hey Old Cityzens! Well.. another week of the Open behind us with 3 workouts to go. Have we seen the last of the dumbbells? Will this week be a repeat workout? Keep an eye on [...]
Ultra Running with Jen – Reverse Ring Report
tl;dr version - I ran a long race the weekend of Feb 25-26 and finished in 21:53. This past weekend was Race #2 on the docket for me. After completing the Waterfall Trail 50k in [...]
WOD
3/17/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. **No Gainz Club today. Jason is out of town** See you tomorrow!
3/16/2024
Strength 1 A1 - Deadlift -3 x 3 *Deadstop deadlifts. *Take about 4 sets to build up to a heavy 3 reps and repeat that weight 3 times. A2 - Collapsed hip extension -4 x [...]
3/15/2024
Open Workout 24.3 All for time: 5 rounds of: 10 thrusters, weight 1 (95/65) 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 (135/95) 7 bar muscle-ups Time cap: 15 [...]
3/14/2024
Workout 4 RFT 50 Air squats 400m run 30 Sit ups 20 Burpees *2 min rest between rounds *Score is total time after final round of burpees Mobility Foam roll quads - 2 min/leg Scorpion [...]
3/13/2024
Strength A1 - Bench press -3 x 3* *1 sec pause at the chest 1st rep every set A2 - Powell Raises -4 x 8/arm Workout 10 min AMRAP 1 Wall walk 5 [...]
3/12/2024
Strength 1 A1 - Split snatch - Build to a heavy 3. Repeat that top weight 1-2 times. Strength 2 B1 - Romanian Deadlift -4 x 10 B2 - Flat bench DB seal row -4 [...]
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