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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%. [...]
Paleo Baby Food (soft-boiled eggs!)
By Erin Losie A few months ago, at my daughter’s four-month check-up her pediatrician gave me a list of “approved” foods for a four-to-six month old baby. While the doctor did say we didn’t have [...]
Olympic Lifting Course!
Olympic Lifts are the MOST complex movements we perform in the gym. They're literally an Olympic sport. They require maximum mobility and range of motion. They require immense strength and power. Most importantly, they require an [...]
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 [...]
WOD
2/22/2024
Workout Old City Benchmark #9 20 RFT 3 Toes to bar 2 Squat cleans (155/105) 100m run Compare to 9/28/23 Compare to 7/26/23
2/21/2024
Strength A1 - Deadlift -5-5-3-3 *deadstop A2 - Collapsed hip extension -3 x 10/side Workout Tabata (20 sec work, 10 sec rest x 8) Handstand hold Side shuffle (12ft) Ring rows *Complete 8 [...]
2/20/2024
Strength 1 A1 - Front squat + Back squat -3 x 3 + 6 **Build up to a weight that is challenging for all 9 reps, all 3 rounds. A2 - Tib Raises -3 x [...]
2/19/2024
Workout 6 min AMRAP (11.1/14/1) 30 Double unders 15 Power snatch (75/55) 3 min rest 6 min AMRAP (18.1) 8 Toes to bar 10 DB Hang clean & jerk (1-50/35) 3 min rest 6 min [...]
2/18/2024
REST DAY! Get outside and do something fun. Or just relax. And be sure to give Pluto some love today! -Yoga at 10am. -Gainz Club at 11am See you tomorrow!
2/17/2024
Workout 10-9-8-7-6-5-4-3-2-1 Power snatch (95/65) Thrusters (95/65) Box jumps (24/20”) *Completed as 10 power snatches, 10 thrusters, 10 box jumps; 9 power snatches, 9 thrusters, 9 box jumps... continue this pattern, [...]
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