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The week ahead.. April 10th
Hey folks! Hope you had a great weekend. HUGE shout out to Kayla for competing in the Capital City Open on Sunday. It was her first weightlifting competition that was put on by the DC [...]
Ultra Running with Jen – Recovery and race time!
Hey folks.. I've been a little quiet after finishing the Elizabeth Furnace 50K (report) back on March 11th. Nearly a month has passed with a lot of radio silence. So what have I been doing [...]
The week ahead.. April 3rd
Hey Old Cityzens! I gotta say - great showing Saturday for the CrossFit Total. I'm looking forward to the weeks to follow. With that said, for those who couldn't make it, try to make it [...]
The week ahead.. March 27th
Hey Old Cityzens! First off.. CONGRATS to ALL of you for making it through the 5-weeks of the CrossFit Open workouts. Whether you did 1,2, or all 5 workouts scaled or Rx, it's a great [...]
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 [...]
WOD
4/10/2024
Strength 1 A1 - Power snatch - Hang power snatch - Overhead squat -Build to a heavy single of the complex, and repeat that weight a total of 3 times. A2 - Top support knee [...]
4/9/2024
Workout For time 5 round of: 400m run 3 rounds of 4 Pull ups 8 Push ups 12 Air squats *Weight vest optional - 20/14# *Each round starts with a 400m run. *When you get [...]
4/8/2024
Strength A1 - Bench press -4 x 4* @ 80% *1 sec pause at the chest 1st rep every set, max reps on the last set A2 - Gorilla Rows -3 x 8/arm [...]
4/7/2024
REST DAY! Get outside and do something fun. Or just relax with a beer! - Yoga at 10am. - Gainz Club at 11am. See you tomorrow!
4/6/2024
Workout 20 RFT 5 Wall balls (20/14) 3 Chest to bar pull ups 100m run
4/5/2024
Strength A1 - Deadlift -3 x 5 @ 75% *deadstop with 3 seconds to lower the bar A2 - Straight leg hip abduction -3 x 8/side Workout Tabata Hollow hold Arch hold *Hold [...]
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