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Neighborhood Paleo – A Paleo Alternative to Spaghetti
`It’s been a few weeks since my last post, and although I was on a short hiatus from publishing any of the experiments going on in my kitchen, fear not. Plenty of experiments were had. [...]
CrossFit Games Viewing Party and Potluck!
Old City regulars show how to prep a pork shoulder large enough to feed a CrossFit Games viewing party By Kara Sax and Justin Britanik Sunday will mark the final round of the 2016 Reebok [...]
The Importance of Motor Control
By Shauna Marshall, DPT I am reminded of the importance of motor control as I return to performing the skills of CrossFit after a break and a baby. CrossFit’s pillars include strength and endurance, along [...]
What’s in a Rep?
By Jen Jacobs A few months ago we wrapped up the CrossFit Open at Old City. It was a great test of speed, strength, endurance, mental toughness, and it has also been a chance to [...]
Weekly Running Workouts!
By Jen Jacobs For these next 5 weeks, we will be including 2 basic run workouts that you can add to your training - whether it’s training for the Capitol Hill Classic 10K, to get [...]
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 [...]
WOD
3/3/2024
REST DAY! Get outside and do something fun. Or just relax! -Yoga at 10am. -Gainz Club at 11am See you tomorrow!
3/2/2024
Workout 10 min AMRAP 10 Wall balls (20/14) 10 Power cleans (135/95) 10 Sit ups with med ball **5 min rest, then** For time 40 Wall balls (20/14) 40 Power cleans (135/95) 40 Sit ups [...]
3/1/2024
CrossFit Open WOD 24.1 For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over [...]
2/29/2024
Strength 1 A1 - 2 Hang power snatch + 1 Overhead squat - Build to a heavy single of the complex A2 - Dip bar knee raises - 4 x 8-12* *Performed slowly/under control Strength [...]
2/28/2024
Workout 20 min AMRAP 500/400m row 12 Pistols/total, alt legs 15 Bodyweight* bench press *Load up the barbell equivalent to what you currently weigh. Scale it to 3/4 or 1/2 your BW, or a weight [...]
2/27/2024
Strength A1 - Deadlift -3-3-3-3* *All reps are deadstop A2 - Frog pumps with DB -3 x 15 Workout 10 min AMRAP 10 Sumo deadlift high pull (95/65) 10 Push press (95/65) 10 [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!