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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 [...]
The week ahead.. January 23rd
Hey Old Cityzens! I hope you had a great weekend and are ready to get back to work. I wanted to start off with a discussion about post-workout recovery. This isn't just referring to the [...]
Ultra Running with Jen – The start of a series.
I've been hearing questions and comments about the 50K trail race from this past weekend, and I've decided to start a blog series for the next 5 months so you can follow my training - [...]
The week ahead.. January 16th
Hey Old Cityzens! I apologize for the delay in this posting. I was out "regularly learning and playing new sports". Check out this blog post about CrossFit's Theoretical Hierarchy of Development. Also, registration for the [...]
WOD
3/25/2024
Workout 24 min AMRAP 20/15 cal row 10 Ring dips 4 Turkish Get-Ups/arm (50/35)
3/24/2024
REST DAY! Get outside and do something fun. Or just relax! - **NO yoga or Gainz this weekend** See you tomorrow!
3/23/2024
Workout 20 min AMRAP 5 Handstand push ups 10 Pull ups 15 Box jumps (24/20") ******* SoberWOD - 1:30-2:30pm
3/22/2024
Strength A1 - Deadlift -5-3-3-2-2* *Deadstop A2 - Side plank rotations -4 x 8/side Workout For time 30 Curtis-Ps (95/65) *A CurtisP is a hang squat clean, lunge L, lunge R, push press. [...]
3/21/2024
Strength A1 - Back squat -5-3-3-2-2* *2 second tempo down on every rep A2 - Tib raises -4 x 10 Workout 6 min AMRAP 6 DB Snatch (50/35) *alternating, total reps 6 Knees [...]
3/20/2024
Workout 4 RFT 500/400m row 25 KB Swings (53/35#) 25/20 cal bike 25 Hand release T-push ups Mobility 5-way banded shoulder stretch- 20 sec each position
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