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VooDoo Floss
As I'm sure most seasoned Old Cityzens have seen, the VooDoo Floss bands from Rogue Fitness are miracle workers. We use these bands for a whole host of purposes, but they are especially great at helping [...]
Farm Fresh Food Delivered Right to the Gym!
That's right! Old City CrossFit is now a part of the Farm Bus Family! What's the Farm Bus? That's a great question. The Farm Bus is a Richmond based CSA that runs around the greater [...]
Recording (and Maximizing) Progress!
Few people do CrossFit for the sole purpose of getting better at CrossFit. At Old City we use CrossFit to be better Prepared for Life. Maybe for you that means you do CrossFit to be healthier. [...]
September Swim Lessons!
We are pleased to announce our swim lesson schedule for September! See the list below. You do not have to be an Old City gym member to sign-up your kids, so please pass this along [...]
Road Trip Mobility
By Sean Emery We've all been there. Crammed in a car for hours on end in an effort to visit family or go on a vacation. Road trips happen, and every time they do we [...]
If This…Then That
How do I get notified the moment tomorrow's WOD gets posted? Ah, the CrossFitters most important question. Set an alarm to remind yourself to check the website every night at 7:56? Make a recurring daily calendar reminder? Put [...]
WOD
10/15/2023
REST DAY! Get outside and do something fun. Or just relax! And wash your hands. If the pandemic taught us anything, it's that we don't know how to do this correctly. *eye [...]
10/14/2023
Strength A1 - Back squats -5 x 3 @ 85% *max reps on the last set. A2 - Tib raises - 4 x 10 Workout For time 500m row 25 Thrusters (45/35 barbell) Rest 3 [...]
10/13/2023
Workout 12 Rounds for time 9 Air squats 6 Toes to bar 3 Devil’s Press (50/35)
10/12/2023
Strength A1 - Bench press -5 x 3 @ 85% *with max reps on the last set. A2 - Gorilla Rows -4 x 8/arm Workout In 1 min, do 20 sec handstand hold Max sit [...]
10/11/2023
Strength 1 A1 - Split snatch 2 x 2 2 x 2 2 x 2 2 x 2 A2 - Incline DB seal row -4 x 8 Workout Old City Benchmark #1 Bike sprints 3 [...]
10/10/2023
Workout For time 20 Box jumps (24/20) 200m run 40 Push ups 200m run 60 Wall balls (20/14) 200m run 80 Double unders 200m run 100 Lunges, total steps 200m run 80 Double unders 200m [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!