Blog2018-09-09T03:04:43+00:00

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The week ahead.. October 17th

First off, a couple reminders for this week.. Wednesday - Yoga is now at 6:15pm, and will be at that time going forward. Saturday - Offsite Adventure: Hiking Strickler Knob - Be sure to sign [...]

The week ahead.. October 10th

Another quick update on what to expect with programming this week. First, a reminder that we have a condensed schedule Monday due to the Columbus Day holiday Morning classes 6am, 7am Afternoon/Evening classes 4pm, 5pm, [...]

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 [...]

WOD

12/27/2023

Strength 1 A1 - Push jerk -Build to a heavy 5 in 15 min A2 - Yates Row -4 x 10 Strength 2 B1 - High hang power cleans -3 x 3 B2 - Candlestick [...]

12/26/2023

Strength A1 - Sumo deadlift -8-8-8-8   A2 - Collapsed hip extension -3 x 8/leg   Workout 10 min AMRAP 7 Sumo deadlift high pulls (95/65) 14 Sit ups 21 Double unders   [...]

12/25/2023

Merry Christmas from the Old City family to you and yours. May today, and all your days, be merry and bright.

12/24/2023

REST DAY And we're CLOSED There is the SoberWOD happening at 11:30am - Check out the website for The Phoenix or reach out to Coach Jack for more information. See you Tuesday! Enjoy a [...]

12/23/2023

Workout 9 RFT 3 Turkish Get Ups/arm (45/30) 6 Toes to bar 9 Box jumps (24/20) *This is a high volume workout. The TGUs will slow you down because they are a more complex movement, [...]

12/22/2023

Workout 12 Days of FITmas 1 Deadlift 2 Hang power cleans 3 Front squats 4 Burpees over the bar /total reps 5 x 4 Double unders 6 Power cleans 7 Thrusters 8 Squat cleans 9 [...]

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