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The CrossFit Open
By Katie Rutterer It’s time for the CrossFit Open! What’s that? It’s a 5-week competition where you get to compete with people all around the world as one big CrossFit community event! It can be [...]
The week ahead.. February 13th
Hey Old Cityzens! BIG things coming up in the next few weeks. Yuge things! First off, we have the President's Day event THIS Saturday, February 18th. We'll be leaving from the gym at 10am (get [...]
Ultra Running with Jen – Waterfall Trail (WTF) 50K report
So I wanted to follow up my first post, announcing this blog series, with a recap of the 50k that I ran January 15th. I first learned about the event in mid December. I [...]
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 [...]
WOD
4/15/2024
Workout For time 800m run, then 10-8-6-4-2 Power cleans (115/75) Front rack lunges* 400m run, then 10-8-6-4-2 Hang squat cleans (115/75) Burpees over the bar then, 800m run *Reps on the lunges are total steps. [...]
4/14/2024
REST DAY! Get outside and do something fun. Or just relax! And look up at the sky! - Yoga at 10am. - Gainz Club at 11am. See you tomorrow!
4/13/2024
Strength A1 - Front squat -4 x 4 @ 75% *3 sec tempo, 1 sec pause on all reps. A2 - Tib raises - 3 x 12 Workout 4 RFT 200m run 10 Burpees [...]
4/12/2024
Workout 20 min AMRAP 24 Double unders 12 Handstand shoulder taps 6 Toes to bar
4/11/2024
Strength A1 - Deadlift -4 x 4 @80% 1RM *deadstop; 3 sec to lower bar every rep A2 - Side plank rotations -3 x 8/side Workout 8 min AMRAP 8 Single DB renegade [...]
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 [...]
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