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Capitol Hill Classic with a twist?
By Jen Jacobs The back of our shirts reads “preparing you for life.” This isn't some blanket statement, it's what we as coaches strive to instill at each class. We want you to take what [...]
Easily Digestible Baby Food—Banana and Avocado!
by Erin Losie There are two key things I take into consideration when deciding on baby girl’s next food, health benefits and digestibility. I first one is pretty obvious. I want to feed my baby [...]
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 [...]
WOD
4/01/2024
Happy April Fool's Day! **Monday's actual workout - not a 10-mile run** Strength A1 - Front squat -5-5-5-5* *Tempo of 3 down, 1 sec pause at the bottom on the [...]
3/31/2024
REST DAY! Get outside and do something fun. Or just relax! - NO YOGA OR GAINZ CLUB TODAY. See you tomorrow!
3/30/2024
Strength A1 - Bench press -5 x 3 @ 85%* *1 sec pause at the chest on the first rep of every set A2 - DB pullover on med ball -4 x 10 [...]
3/29/2024
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 [...]
3/28/2024
Workout Benchmark Girl WOD "Fran" For time 21-15-9 Thrusters (95/65#) Pull ups *10 min time cap* Compare to 4/12/23 Click HERE to compare to 1/19/22, 2/19/21, 9/13/19.. and beyond!
3/27/2024
Strength A1 - Deadlift 3 x 5 @ 85% A2 - Frog pumps with DB - 3 x 15 Workout 8 RFT 8 Single arm DB Push press (right) (50/35) 8 Single arm [...]
PREPARING YOU FOR LIFE
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