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Brad’s Success Story
Here's my story (play to the tune of the Beverly Hillbillies): More than a year ago, I knew I wanted to get healthier. In my mid-thirties, I had been a casual runner, hiker, and generally active [...]
Sarah’s Success Story
I started CrossFit at Old City because of Brad (my husband). He told me he was going to do it, and I thought he was nuts. My impression of CrossFit was mostly from bits and [...]
Kevin’s Success Story
Life is hard. As someone who gets paid to sit in dimly-lit rooms in front of brightly-lit screens while mindlessly eating pizza for hours, life was made considerably harder. I had tried running regimens, big-box [...]
Dave’s Success Story
I am not a “fitness person” and I full well expected to quit CrossFit after the first month. I was never an athlete in school and I value my time lounging on the couch. So [...]
Gymnastics Program!
For most people gymnastic's movements are the most difficult movements to learn. They require a dedicated focus on technique and balance, and require a very specific set of hard-to-develop muscles. It's because of these challenges [...]
Free Personalized Programming!
By Sean Emery I've been chatting with a couple people at the gym and I realized that there are a lot of Old Cityzens who want to work on gymnastics movements. This is exactly what [...]
WOD
10/6/2023
Strength A1 - Bench press -5 x 4 @ 80% *with max reps on the last set. A2 - Half kneeling med ball throw - 4 x 5/side Workout Old City Benchmark #7 For time [...]
10/5/2023
Strength 1 A1 - Squat cleans 2 x 2 2 x 2 2 x 2 2 x 2 **Complete each set twice at the same weight. Each set has 2 reps. You’ll have 4 [...]
10/4/2023
Workout 4 RFT 50 Double unders 400m run 30 Sit ups 20 Single-arm DB Push press, total (50/35) *or 10 Handstand push ups
10/3/2023
Strength A1 - Deadlift(deadstop) - 5 x 4 @ 80% of your 1RM *Max reps on the last set A2 - Frog pumps - 4 x 12 Workout 6 min AMRAP 2-4-6-8… Hang power clean [...]
10/2/2023
Strength A1 - Back squat 5 x 4 @ 80% *Max reps on your last set A2 - Calf raises 4 x 12 Workout For time 30 Box jumps (24/20) 30 Step ups (1-DB, 50/35) [...]
10/1/2023
REST DAY! Get outside and do something fun. Like celebrate national black dog day. Or just relax! Yoga at 10am. Gainz Club at 11am. SoberWOD at 3pm. See you tomorrow!
PREPARING YOU FOR LIFE
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