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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. [...]
September Swim Lessons!
We are pleased to announce our swim lesson schedule for September! See the list below. You do not have to be an Old City gym member to sign-up your kids, so please pass this along [...]
WOD
1/22/2024
Strength A1 - Back squat -3-3-3-3 *Take 3 seconds to get to the bottom of the squat, hold it for 2 seconds, then stand up as quickly as you can. *Repeat your heaviest weight 1-2 [...]
1/21/2024
REST DAY! Get outside and do something fun. Or just relax! And I thought it was everyday, but apparently today is *officially* international sweatpants day! -Yoga at 10am. -SoberWOD at 11:30am - check out [...]
1/20/2024
Strength A1 - Floor Press -3-3-3-3 *Build to a heavy 3 reps across 4 working sets, adding weight each time. *Repeat your heaviest weight 1-2 times. A2 - Chest supported Seal Row -4 x [...]
1/19/2024
Strength 1 A1 - Hang power snatch - one each from the high hang, mid thighs, just below knees 2 x 2 2 x 2 2 x 2 2 x 2 *Complete the hang power [...]
1/18/2024
Workout 5 rounds 1 min Rowing - max cal 1 min Dips 1 min Box jumps (30/24) 1 min Wall balls (20/14) 1 min Rest With a continuously running clock, complete as many reps/calories [...]
1/17/2024
Strength A1 - Sumo deadlift -3-3-3-3 *Build to a heavy 3 reps across 4 working sets, adding weight each time. *Repeat your heaviest weight 1-2 times. A2 - Side plank rotations -4 x 8/side [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!