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The week ahead.. December 19th
Old Cityzens! Here we go! Another week! First off, reminder that this is a holiday week and there are a few minor changes to the schedule, but not until the end of the week. See [...]
The week ahead.. December 12th
Wazzup Old Cityzens! What a great weekend! Thanks to all of those who made it out to the holiday party last night. Such a great time! First off, as it has become quite the discussion [...]
The week ahead.. December 5th
Hello Old Cityzens! Full steam ahead into the holiday season! First off.. please read these posts as they provide more than just a glimpse into what is in store for the week. The intent is [...]
The week ahead.. November 28th
Old Cityzens! Hope you all had a great Thanksgiving and are ready to burn off all that pie and stuffing from the holidays. Here's a quick preview on the week to come. Monday - What [...]
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, [...]
WOD
2/22/2024
Workout Old City Benchmark #9 20 RFT 3 Toes to bar 2 Squat cleans (155/105) 100m run Compare to 9/28/23 Compare to 7/26/23
2/21/2024
Strength A1 - Deadlift -5-5-3-3 *deadstop A2 - Collapsed hip extension -3 x 10/side Workout Tabata (20 sec work, 10 sec rest x 8) Handstand hold Side shuffle (12ft) Ring rows *Complete 8 [...]
2/20/2024
Strength 1 A1 - Front squat + Back squat -3 x 3 + 6 **Build up to a weight that is challenging for all 9 reps, all 3 rounds. A2 - Tib Raises -3 x [...]
2/19/2024
Workout 6 min AMRAP (11.1/14/1) 30 Double unders 15 Power snatch (75/55) 3 min rest 6 min AMRAP (18.1) 8 Toes to bar 10 DB Hang clean & jerk (1-50/35) 3 min rest 6 min [...]
2/18/2024
REST DAY! Get outside and do something fun. Or just relax. And be sure to give Pluto some love today! -Yoga at 10am. -Gainz Club at 11am See you tomorrow!
2/17/2024
Workout 10-9-8-7-6-5-4-3-2-1 Power snatch (95/65) Thrusters (95/65) Box jumps (24/20”) *Completed as 10 power snatches, 10 thrusters, 10 box jumps; 9 power snatches, 9 thrusters, 9 box jumps... continue this pattern, [...]
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