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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 [...]
The week ahead.. January 23rd
Hey Old Cityzens! I hope you had a great weekend and are ready to get back to work. I wanted to start off with a discussion about post-workout recovery. This isn't just referring to the [...]
WOD
5/1/2024
Strength A1 - Bench press - 4 x 3 @ 90% *Build up to a weight that's about 90% of your 1RM. *Then stay at that weight and bench press it for 3 reps for [...]
4/30/2024
Strength A1 - Front squat -4 x 3 @ 90% A2 - Tib raises -3 x 12 Workout 30-20-10 Crossover single unders KB Swings (53/35) Sit ups *Completed as 30 crossovers, 30 KB [...]
4/29/2024
Workout For time 400m run 20 Power Snatch 20 DB step ups 400m run 15 Power Snatch 15 Weighted step ups 400m run 10 Power Snatch 10 Weighted step ups 400m run 5 Power Snatch [...]
4/28/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. - Gainz Club at 11am. Be sure to sign up for our day out at the ropes course at [...]
4/27/2024
Workout 20 min AMRAP 15 Amer. KB Swings (53/35) 20 Pistols (10/leg, alternating) 40 Double unders
4/26/2024
Strength A1 - Bench press -4 x 3 @ 85% *1 sec pause at the chest 1st rep every set A2 - Powell Raises -3 x 8/arm Workout 4 RFT 200m run 7 [...]
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