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The week ahead.. November 21st
Hey Old Cityzens! Have you recovered from Friday's Bulgarian split squats? Want them programmed more often? Let me know! First off, a quick reminder about our schedule for the holiday week, which is as follows.. [...]
Old City CrossFit’s Hiring!
Yup, that's right - we're growing and in order to facilitate that growth we need more rockstars! We're looking for smart, passionate people with a desire to change lives through coaching CrossFit. If you aren't aware, [...]
The week ahead.. November 14th
First off, a HUGE thank you to everyone for helping out with the 'AMSAP' on Friday whether you were there in person to assemble or donated items to be used. Check out the finished product [...]
The week ahead.. November 7th
Hey gang.. Can you believe it's already November?!? That means only 48 shopping days until Christmas (link)! For this week, a couple reminders regarding the end of the week. Friday is Veteran's Day, which is [...]
The week ahead.. October 31st
Hey folks.. Great turn out at the party on Friday night! It's good to see people in normal clothes for a change. Onto the workouts this week: If you're familiar with the girl workout "Grace", [...]
The week ahead.. October 24th
Hey folks.. A few quick administrative notes. A reminder that we have the combined homebrew challenge and 3-year anniversary party on Friday (linked) at 8pm. With that said, there will be no 7pm class on [...]
WOD
1/2/2024
Strength 1 A1 - High hang power snatch -Build to a technically sound 3 reps in 15-20 min A2 - Chest supported seal rows -4 x 10 Strength 2 B1 - Romanian deadlifts -4 x [...]
1/1/2024
HAPPY NEW YEAR!!! See you TUESDAY when we resume our normal class schedule.
12/31/2023
REST DAY And we're CLOSED Have fun celebrating NYE! See you Tuesday!
12/30/2023
Strength A1 - Back squat -8-8-8-8 A2 - Broad jumps 3 x 3 for max distance (inches) Workout 12 min AMRAP 9/6 bike calories 12 KB Swings (70/53) 2 Wall walks [...]
12/29/2023
End of the year/NYE WOD For Time 31 Push Presses (75/55) 31 Pull-Ups 31 Power Snatches (75/55) 31 Sit-Ups 31 Knees to elbow 31 Push-Ups 31 Box Jumps (24/20) 31 Front Squats (75/55) 31 Double-Unders [...]
12/28/2023
Strength A1 - Floor press -8-8-8-8 A2 - DB Bench pullover -4 x 10 Workout 4 RFT 40 Air squats 10 Devil’s Press (45/30)
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