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Why you should try YOGA!
By Katie Rutterer I came to CrossFit to become a faster runner. I knew some great runners who told me about this crazy functional fitness performed at high intensity thing they did. I thought it [...]
Old City Celebrates Veteran’s Day at American Express in NYC!
On Wednesday, November 11, 2015, American Express hosted a panel discussion with veteran business owners. Erin Losie was invited to travel to New York City, to join this panel of five and represent Old City [...]
Kettle Bell Seminar!
Still find yourself frustrated with the kettlebell? Wondering why your back hurts, your hands are torn, and your forearms are bruised? Then this class is for YOU! The purpose of the Old City kettlebell seminar is to [...]
VooDoo Floss
As I'm sure most seasoned Old Cityzens have seen, the VooDoo Floss bands from Rogue Fitness are miracle workers. We use these bands for a whole host of purposes, but they are especially great at helping [...]
Farm Fresh Food Delivered Right to the Gym!
That's right! Old City CrossFit is now a part of the Farm Bus Family! What's the Farm Bus? That's a great question. The Farm Bus is a Richmond based CSA that runs around the greater [...]
Recording (and Maximizing) Progress!
Few people do CrossFit for the sole purpose of getting better at CrossFit. At Old City we use CrossFit to be better Prepared for Life. Maybe for you that means you do CrossFit to be healthier. [...]
WOD
12/4/2023
Strength A1 - Back squat 3 x 3 @ 80% 2 x 2 @ 90% A2 - Lateral band walks -3 x 10 steps/both directions Workout 3 RFT 30 Air squats 15 Hang power cleans [...]
12/3/2023
REST DAY! Get outside and do something fun. Hug someone! Or just relax! Yoga at 10am. See you tomorrow!
12/2/2023
Workout 22 min AMRAP 6 Toes to bar 8 DB Hang Clusters (40/25) 14/12 cal row
12/1/2023
Strength A1 - Deadlift -3 x 5 @ 75% -3 x 2 @ 85% A2 - Frog pumps with DB - 4 x 10 Workout In 1 minute, do 9/6 cal bike Max dball [...]
11/30/2023
Strength A1 - Back squat -3 x 5 @ 75% -3 x 2 @ 85% A2 - Tib raises - 4 x 10 Workout 4 RFT 15 Wall balls - unbroken (20/14) 25 KB [...]
11/29/2023
Workout Old City Benchmark #4 20 min AMRAP 10 Sumo deadlift high pulls (95/65) 10 Push press (95/65) 10 Box jumps (24/20") Compare to 9/14/23 Click here to compare to 4/3/23, and [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!