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Blizzard 2016!
Two small schedule changes: No Moms Class Saturday Morning. No Saturday SwimWOD or Swim Lessons (the Gallaudet Campus is closed. Swim Lesson make up info will be emailed out shortly) Other than that, we're 100%. [...]
Paleo Baby Food (soft-boiled eggs!)
By Erin Losie A few months ago, at my daughter’s four-month check-up her pediatrician gave me a list of “approved” foods for a four-to-six month old baby. While the doctor did say we didn’t have [...]
Olympic Lifting Course!
Olympic Lifts are the MOST complex movements we perform in the gym. They're literally an Olympic sport. They require maximum mobility and range of motion. They require immense strength and power. Most importantly, they require an [...]
Why you should try YOGA!
By Katie Rutterer I came to CrossFit to become a faster runner. I knew some great runners who told me about this crazy functional fitness performed at high intensity thing they did. I thought it [...]
Old City Celebrates Veteran’s Day at American Express in NYC!
On Wednesday, November 11, 2015, American Express hosted a panel discussion with veteran business owners. Erin Losie was invited to travel to New York City, to join this panel of five and represent Old City [...]
Kettle Bell Seminar!
Still find yourself frustrated with the kettlebell? Wondering why your back hurts, your hands are torn, and your forearms are bruised? Then this class is for YOU! The purpose of the Old City kettlebell seminar is to [...]
WOD
10/21/2023
Strength A1 - Deadlift - 5 x 5 @ 65% *Tempo of 31x1 and deadstop A2 - Single leg hip thrusts, unweighted - 4 x 10/leg Workout 3 RFT 15 Hang power cleans (115/75) 15 [...]
10/20/2023
Strength A1 - Back squats - 5 x 5 at 65% *Take 3 seconds to get to the bottom of the squat on each rep. A2 - Calf raises - 4 x 12 Workout 10 [...]
10/19/2023
Workout For time 18 Power snatches (95/65) 18 Pull ups 400m run 3 Wall walks 15 Power snatches 15 Pull ups 400m run 3 Wall walks 12 Power snatches 12 Pull ups 400m run 3 [...]
10/18/2023
Strength A1 - Bench press 5 x 5 at 65% *Pause with the bar touching the chest on the first 2 reps of every set. A2 - KB Pullover on medball - 4 x 8 [...]
10/17/2023
Strength 1 A1 - Front squat 5-5-3-3-2 A2 - Half kneeling landmine press - 5 x 8/arm Strength 2 B1 - Hang power clean -15 min to build to a heavy 3 reps -Repeat that [...]
10/16/2023
Workout Old City Benchmark #8 5 RFT 5 Deadlifts (275/185) 10 Burpees *8 min time cap* Compare to 8/10/23 Compare to 4/27/23
PREPARING YOU FOR LIFE
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