BLOG
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 [...]
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. [...]
WOD
4/27/2024
Workout 20 min AMRAP 15 Amer. KB Swings (53/35) 20 Pistols (10/leg, alternating) 40 Double unders
4/26/2024
Strength A1 - Bench press -4 x 3 @ 85% *1 sec pause at the chest 1st rep every set A2 - Powell Raises -3 x 8/arm Workout 4 RFT 200m run 7 [...]
4/25/2024
Strength A1 - Front squat -4 x 3 @ 85% *As with the deadlifts, fewer reps, but heavier than last week. Also no tempo work. A2 - Lateral band walks -4 x 10/both directions [...]
4/24/2024
Workout “Barbara” 5 Rounds For Time 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats 3 minutes Rest *Complete 5 rounds of the repetitions in the order written. After each set of 50 Air Squats, [...]
4/23/2024
Strength A1 - Deadlift -4 x 3 @ 85% *deadstop A2 - Straight leg hip abduction -3 x 8/side **This is fewer reps than last week, but slightly heavier. Workout 21-15-9 Hang power [...]
4/22/2024
Strength 1 A1 - Overhead squat -Build to a heavy 5 reps. Repeat your heaviest weight 1-2 more times. A2 - Half kneeling med ball punch throw - 3 x 6/side Strength 2 B1 - [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!