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Mom’s Info Session on Pregnancy and Postpartum Health
Last Wednesday, February 17, Doctor of Physical Therapy, and Old City Coach Shauna Marshall, led the Mom’s of Old City CrossFit in a discussion and information session about pregnancy and postpartum health and recovery. Shauna [...]
Chicken Broth!
by Erin Losie With two foods under the baby’s belt, I moved onto a third—chicken broth! I discussed the reasons for choosing broth as a first food in my last post, Stock for the Baby! [...]
Saturday Kettlebell and Muscle Up Clinics!
We have two BIG seminars going down at the gym *THIS* Saturday (Feb 20th)! Another KB 101 Seminar by Jen Jacobs A Muscle Up Seminar by Sean Chua KB 101 Jen Jacobs will be running another [...]
Stock for the Baby!
By Erin Losie No, I’m not talking about purchasing company stock for the baby, you’ll have to check out financial sites for that! I’m talking about stock made from animal bones! YUM! After having great [...]
3rd Annual Presidents’ Day Walk!
Presidents' Day is fast approaching and this year we have BIG plans to do a fun Presidential tour of DC to raise a ton of money for our friends at Model Secondary School for the [...]
Blizzard 2016!
Two small schedule changes: No Moms Class Saturday Morning. No Saturday SwimWOD or Swim Lessons (the Gallaudet Campus is closed. Swim Lesson make up info will be emailed out shortly) Other than that, we're 100%. [...]
WOD
3/11/2024
Workout 7 min AMRAP (12.5) 3-6-9-12.. Chest to bar pull ups Thrusters (95/65) **Rest 7 minutes** 7 min AMRAP (13.4) 3-6-9-12.. Clean and jerks (135/95) Toes to bar
3/10/2024
REST DAY! Get outside and do something fun. Or just relax! -Yoga at 10am. -Gainz Club at 11am See you tomorrow!
3/9/2024
Strength A1 - Back squat -3-3-3-3 *2 sec tempo down every rep A2 - Lateral band walks -4 x 10/left and right Workout 10-9-8-7-6-5-4-3-2-1 Sumo deadlift high pull (95/65) Hang power snatch (95/65) [...]
3/8/2024
CrossFit Open WOD 24.1 20 min AMRAP 300-meter row 10 deadlifts (185/125) 50 double-unders Check out the CrossFit Games Website for the workout and movement standards.
3/7/2024
Strength A1 - Bench press -3-3-3-3* *1 sec pause at the chest on the 1st rep every set. *Increase the weight on the bar each set. A2 - DB Pullover on med ball -4 [...]
3/6/2024
Strength 1 A - Power clean and jerk - Build to a heavy double of the complex B - EMOM x 9 - 3 reps - power clean and jerk *Every minute on the minute [...]
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