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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 week ahead… October 3rd
The week ahead... Folks! Here's a quick update on what to expect with programming this week. There will be three days of strength - squat, deadlift, press - with a fourth day dedicated to Olympic [...]
Neighborhood Paleo – A Paleo Alternative to Spaghetti
`It’s been a few weeks since my last post, and although I was on a short hiatus from publishing any of the experiments going on in my kitchen, fear not. Plenty of experiments were had. [...]
CrossFit Games Viewing Party and Potluck!
Old City regulars show how to prep a pork shoulder large enough to feed a CrossFit Games viewing party By Kara Sax and Justin Britanik Sunday will mark the final round of the 2016 Reebok [...]
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 [...]
PREPARING YOU FOR LIFE
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