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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, [...]
The week ahead.. November 14th
First off, a HUGE thank you to everyone for helping out with the 'AMSAP' on Friday whether you were there in person to assemble or donated items to be used. Check out the finished product [...]
The week ahead.. November 7th
Hey gang.. Can you believe it's already November?!? That means only 48 shopping days until Christmas (link)! For this week, a couple reminders regarding the end of the week. Friday is Veteran's Day, which is [...]
The week ahead.. October 31st
Hey folks.. Great turn out at the party on Friday night! It's good to see people in normal clothes for a change. Onto the workouts this week: If you're familiar with the girl workout "Grace", [...]
The week ahead.. October 24th
Hey folks.. A few quick administrative notes. A reminder that we have the combined homebrew challenge and 3-year anniversary party on Friday (linked) at 8pm. With that said, there will be no 7pm class on [...]
WOD
3/29/2024
Strength 1 A1 - Hang power snatch - one each from the high hang, mid thighs, just below knees 2 x 2 2 x 2 2 x 2 2 x 2 *Complete the hang power [...]
3/28/2024
Workout Benchmark Girl WOD "Fran" For time 21-15-9 Thrusters (95/65#) Pull ups *10 min time cap* Compare to 4/12/23 Click HERE to compare to 1/19/22, 2/19/21, 9/13/19.. and beyond!
3/27/2024
Strength A1 - Deadlift 3 x 5 @ 85% A2 - Frog pumps with DB - 3 x 15 Workout 8 RFT 8 Single arm DB Push press (right) (50/35) 8 Single arm [...]
3/26/2024
Strength A1 - Back squat -5 x 3 @ 85% A2 - "MJ" calf raises - 4 x 15 Workout For time 25-20-15-10-5 Double unders Air squats KB Swings (53/35) **Complete 25 reps [...]
3/25/2024
Workout 24 min AMRAP 20/15 cal row 10 Ring dips 4 Turkish Get-Ups/arm (50/35)
3/24/2024
REST DAY! Get outside and do something fun. Or just relax! - **NO yoga or Gainz this weekend** See you tomorrow!
PREPARING YOU FOR LIFE
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