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Looking for a place on H ST NE?
There's no better roommate than an Old Cityzen. Find out more... http://washingtondc.craigslist.org/doc/roo/4941773891.html HUGE Master Bed w/ Private Bath in Beautiful H Street Rowhouse Huge master bedroom with en suite bath in a beautiful rowhouse one [...]
What is CrossFit? (…and why it works)
By Sean Emery Old City has been open for about a year and a half, and we're starting to get a lot of success stories! It's one thing to know that it works, it's another thing [...]
Kim’s Success Story
In February of 2013, I ran my first half marathon. I had been woefully out of shape and was looking for something that would get me motivated. It worked. I trained for months, I ran [...]
Brad’s Success Story
Here's my story (play to the tune of the Beverly Hillbillies): More than a year ago, I knew I wanted to get healthier. In my mid-thirties, I had been a casual runner, hiker, and generally active [...]
Sarah’s Success Story
I started CrossFit at Old City because of Brad (my husband). He told me he was going to do it, and I thought he was nuts. My impression of CrossFit was mostly from bits and [...]
Kevin’s Success Story
Life is hard. As someone who gets paid to sit in dimly-lit rooms in front of brightly-lit screens while mindlessly eating pizza for hours, life was made considerably harder. I had tried running regimens, big-box [...]
WOD
11/22/2023
Strength A1 - Bench press -4 x 5 @ 75% *with a 1 sec pause at the chest on the first rep. A2 - Gorilla Rows - 4 x 8/arm, alternating Workout In 2 [...]
11/21/2023
Strength 1 A1 - Split Snatch -Build to a heavy 3 (not a 3RM) in 15 minutes. -Repeat your heaviest weight 1-2 time. **Since this is a newer movement for a lot of people, spend [...]
11/20/2023
Workout "Thanksgiving Sampler Platter" For Time 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-Ups (or seated DB Z-press) 15 KB Swings (53/35) Then, 3 Rounds of: [...]
11/19/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. See you tomorrow!
11/18/2023
Strength A1 - Back squat -4 x 8 @70% A2 - Lateral band walk 4 x 10 steps in each direction Workout For time 18-15-12-9-6-3 Burpees Sit ups
11/17/2023
Workout “Jackie” For time 1,000m row 50 Thrusters (45/35) 30 Pull ups Compare to 3/20/23 Click HERE to compare to past dates on 12/15/21 1/15/21 8/21/19.... and more!
PREPARING YOU FOR LIFE
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