BLOG
The Importance of Motor Control
By Shauna Marshall, DPT I am reminded of the importance of motor control as I return to performing the skills of CrossFit after a break and a baby. CrossFit’s pillars include strength and endurance, along [...]
What’s in a Rep?
By Jen Jacobs A few months ago we wrapped up the CrossFit Open at Old City. It was a great test of speed, strength, endurance, mental toughness, and it has also been a chance to [...]
Weekly Running Workouts!
By Jen Jacobs For these next 5 weeks, we will be including 2 basic run workouts that you can add to your training - whether it’s training for the Capitol Hill Classic 10K, to get [...]
Capitol Hill Classic with a twist?
By Jen Jacobs The back of our shirts reads “preparing you for life.” This isn't some blanket statement, it's what we as coaches strive to instill at each class. We want you to take what [...]
Easily Digestible Baby Food—Banana and Avocado!
by Erin Losie There are two key things I take into consideration when deciding on baby girl’s next food, health benefits and digestibility. I first one is pretty obvious. I want to feed my baby [...]
WOD
10/31/2023
Strength A1 - Back squat -5 x 3 @ 85% *max reps on last set A2 - Tib raises - 3 x 12 Workout 21-15-9 Thrusters (75/55) V-ups Mobility Banded front rack stretch - 1 [...]
10/30/2023
Old City Benchmark #2 “The Ghost” 6 rounds, for total reps 1 min rowing, calories 1 min burpees 1 min double unders 1 min rest *Work for 3 minutes straight before resting for one minute. [...]
10/29/2023
REST DAY! NO CLASSES Get outside and do something fun. Or just relax! See you tomorrow!
10/28/2023
NO CLASSES Anniversary party at 7pm. See you there!
10/27/2023
Strength A1 - Deadlift 5 x 3 at 75% *3 sec lowering on the first rep A2 - Collapsed hip extension 3 x 8/leg Workout 3 RFT 400m run 15 Deadlifts (135/95) Curl Cashout with [...]
10/26/2023
Strength A1 - Back squat 5 x 3 @75% *3 sec down, 1 sec hold at the bottom on the first rep A2 - Lateral band walks -4 x 10 each direction Workout 10 min [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!