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The Week of 7/29
Friends, Look out for the August newsletter this week, we've got a few exercise exploration events coming up you'll want to know about. Included is a Powerlifting Total that will be the culmination of our [...]
Week of 7/22!
Friends, We hope you're enjoying your summer! We also hope you've enjoying the different energy in the gym! It's been fun to change things up a bit without truly leaving home. Having been in DC [...]
The Week of 7/15
Friends, We hope you've been enjoying the varied programming. A few more nuances you might notice... -You'll see similar movements and structures to WODs. Constantly varied is a big theme in CrossFit, but I like [...]
The Week Ahead…
Team, The coaches at Old City hope everyone had a restful and coooool Independence Day and Weekend. Glad we got that hero WOD out of the way. Also, our A/C is back at full function [...]
The Week of 7/1…
I hope everyone enjoyed the slightly different take on programming last week. This week features many of the same areas of focus, but includes a hero WOD on Independence Day. **Holiday Week Reminder: We do [...]
Week of 6/24/24
Hey Old Cityzens! Better late than never! But we're back... Old City has new hands behind the programming wheel, but they are experienced hands! If we haven't met, I'm Coach Jason, and I've been [...]
WOD
050725
WOD 3 Rounds Run 400m 3x 2 Handstand Push-Up 4 Strict Pull-Up 8 Goblet Squat (1x50/1x35) Finish with 400m Run
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STRENGTH A1 - Ring Push-Up 4x5 @ Weight A2 - DB Shoulder Rotation 4x10/arm (10/5) WOD 18-15-12-9-6-3 Toes to Bar 25 Double Unders
050525
STRENGTH A1 Pause Overhead Squat 5-5-5 A2 Seated Barbell Sots Press 4x5 (15/PVC) WOD 5 Rounds 60s Work/60s Rest 3 Power Snatch (155/105) Max Burpee Box Jump (24"/20")
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Core Strength EMOM 9 1 30s+ Superman Hold 2 12 KB Teapot (44/35) 3 12 KB Teapot (44/35) Partner WOD You Go I Go 12 Rounds (6 Each) 15 KB Swings (53/35) 3 50" Shuttle [...]
050225
E2MOM x 12 (24 Minutes) 1 Power Clean (165/115) 1 Squat Clean (165/115) 1 Shoulder to Overhead (165/115) 8 Over the Bar Burpee Arm Cash Out EMOM 9 30s Work/30s Rest 1 Max DB Curl [...]
050125
STRENGTH A1 - Ring Push-Up 4x5 @ Weight or 4x5+ @ Strict or 4x8+ @ Band A2 KB Pullover 4x12 (53/35) WOD AMRAP 24 19 Cal Row 60 Double Unders 25 DB Anchored AbMat Sit-Ups
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