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The week ahead.. December 19th
Old Cityzens! Here we go! Another week! First off, reminder that this is a holiday week and there are a few minor changes to the schedule, but not until the end of the week. See [...]
The week ahead.. December 12th
Wazzup Old Cityzens! What a great weekend! Thanks to all of those who made it out to the holiday party last night. Such a great time! First off, as it has become quite the discussion [...]
The week ahead.. December 5th
Hello Old Cityzens! Full steam ahead into the holiday season! First off.. please read these posts as they provide more than just a glimpse into what is in store for the week. The intent is [...]
The week ahead.. November 28th
Old Cityzens! Hope you all had a great Thanksgiving and are ready to burn off all that pie and stuffing from the holidays. Here's a quick preview on the week to come. Monday - What [...]
The week ahead.. November 21st
Hey Old Cityzens! Have you recovered from Friday's Bulgarian split squats? Want them programmed more often? Let me know! First off, a quick reminder about our schedule for the holiday week, which is as follows.. [...]
Old City CrossFit’s Hiring!
Yup, that's right - we're growing and in order to facilitate that growth we need more rockstars! We're looking for smart, passionate people with a desire to change lives through coaching CrossFit. If you aren't aware, [...]
WOD
4/18/2024
Workout 7 RFT 5 Devil’s press (50/35#) 7 Box jumps (30/24") 35 Double unders Mobility Toe elevated calf stretch on DB - 1 min/leg Pigeon stretch on box - 1 min/side
4/17/2024
Strength A1 - Deadlift -5 x 4 @ 80% *Deadstop on all reps *This is the same percentage/weight from last week. We're adding another set, aka more volume. A2 - Frog pumps w DB [...]
4/16/2024
Strength 1 A1 - Push press -Build to a heavy 3 reps. Repeat that weight 1-2 times. *No cycling. Pause before redipping. A2 - Flat bench DB seal row - 4 x 10 Strength 2 [...]
4/15/2024
Workout For time 800m run, then 10-8-6-4-2 Power cleans (115/75) Front rack lunges* 400m run, then 10-8-6-4-2 Hang squat cleans (115/75) Burpees over the bar then, 800m run *Reps on the lunges are total steps. [...]
4/14/2024
REST DAY! Get outside and do something fun. Or just relax! And look up at the sky! - Yoga at 10am. - Gainz Club at 11am. See you tomorrow!
4/13/2024
Strength A1 - Front squat -4 x 4 @ 75% *3 sec tempo, 1 sec pause on all reps. A2 - Tib raises - 3 x 12 Workout 4 RFT 200m run 10 Burpees [...]
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