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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 [...]
The week ahead.. October 17th
First off, a couple reminders for this week.. Wednesday - Yoga is now at 6:15pm, and will be at that time going forward. Saturday - Offsite Adventure: Hiking Strickler Knob - Be sure to sign [...]
The week ahead.. October 10th
Another quick update on what to expect with programming this week. First, a reminder that we have a condensed schedule Monday due to the Columbus Day holiday Morning classes 6am, 7am Afternoon/Evening classes 4pm, 5pm, [...]
The week ahead… October 3rd
The week ahead... Folks! Here's a quick update on what to expect with programming this week. There will be three days of strength - squat, deadlift, press - with a fourth day dedicated to Olympic [...]
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 [...]
WOD
3/23/2024
Workout 20 min AMRAP 5 Handstand push ups 10 Pull ups 15 Box jumps (24/20") ******* SoberWOD - 1:30-2:30pm
3/22/2024
Strength A1 - Deadlift -5-3-3-2-2* *Deadstop A2 - Side plank rotations -4 x 8/side Workout For time 30 Curtis-Ps (95/65) *A CurtisP is a hang squat clean, lunge L, lunge R, push press. [...]
3/21/2024
Strength A1 - Back squat -5-3-3-2-2* *2 second tempo down on every rep A2 - Tib raises -4 x 10 Workout 6 min AMRAP 6 DB Snatch (50/35) *alternating, total reps 6 Knees [...]
3/20/2024
Workout 4 RFT 500/400m row 25 KB Swings (53/35#) 25/20 cal bike 25 Hand release T-push ups Mobility 5-way banded shoulder stretch- 20 sec each position
3/19/2024
Strength A1 - Bench press - 5-3-3-1-1* *1 sec pause at the chest 1st rep every set A2 - Gorilla Rows - 3 x 8/arm Workout 10 min AMRAP 12 Wall balls (20/14#) [...]
3/18/2024
Strength 1 A - Power clean + hang squat clean - Build to a heavy double of the complex in 10 minutes B - EMOM x 10 - Every minute on the minute, do one [...]
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