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Capitol Hill Classic with a twist?
By Jen Jacobs The back of our shirts reads “preparing you for life.” This isn't some blanket statement, it's what we as coaches strive to instill at each class. We want you to take what [...]
Easily Digestible Baby Food—Banana and Avocado!
by Erin Losie There are two key things I take into consideration when deciding on baby girl’s next food, health benefits and digestibility. I first one is pretty obvious. I want to feed my baby [...]
Mom’s Info Session on Pregnancy and Postpartum Health
Last Wednesday, February 17, Doctor of Physical Therapy, and Old City Coach Shauna Marshall, led the Mom’s of Old City CrossFit in a discussion and information session about pregnancy and postpartum health and recovery. Shauna [...]
Chicken Broth!
by Erin Losie With two foods under the baby’s belt, I moved onto a third—chicken broth! I discussed the reasons for choosing broth as a first food in my last post, Stock for the Baby! [...]
Saturday Kettlebell and Muscle Up Clinics!
We have two BIG seminars going down at the gym *THIS* Saturday (Feb 20th)! Another KB 101 Seminar by Jen Jacobs A Muscle Up Seminar by Sean Chua KB 101 Jen Jacobs will be running another [...]
WOD
2/5/2024
Workout Old City Benchmark #3 "The Chief" 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat a total of 5 times **Score is total reps after all [...]
2/4/2023
REST DAY! Get outside and do something fun. Or just relax! -Yoga at 10am. -SoberWOD at 11:30am – check out The Phoenix website for more information, or reach out to Coach Jack. See you tomorrow! [...]
2/3/2024
Strength A1 - Back squat -8-8-8-8 A2 - Tib raises -4 x 15 Workout For time 800m run (2 laps) 60 KB Swings (53/35) 400m run 20 KB Swings [...]
2/2/2024
Workout For time 10-9-8-7-6-5-4-3-2-1 Squat cleans (155/105) Handstand push ups Complete 10 squat cleans, then 10 handstand push ups; 9 squat cleans, then 9 HSPU... continue alternating the movements doing 1 less rep than the [...]
2/1/2024
Strength A1 - Floor press -8-8-8-8 A2 - Powell Raises -4 x 8/arm Workout For time 15 DB Deadlifts (50/35) 15 Toes to bar 15 Box jumps (24/20") 15 Chest to bar pull [...]
1/31/2024
Strength 1 A1 - Strict Press -Build to a heavy 3 in 15 minutes. A2 - Gorilla Rows - 3 x 8/arm Strength 2 B1 - Overhead squat -3 x 10* **Start with [...]
PREPARING YOU FOR LIFE
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