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Dave’s Success Story
I am not a “fitness person” and I full well expected to quit CrossFit after the first month. I was never an athlete in school and I value my time lounging on the couch. So [...]
Gymnastics Program!
For most people gymnastic's movements are the most difficult movements to learn. They require a dedicated focus on technique and balance, and require a very specific set of hard-to-develop muscles. It's because of these challenges [...]
Free Personalized Programming!
By Sean Emery I've been chatting with a couple people at the gym and I realized that there are a lot of Old Cityzens who want to work on gymnastics movements. This is exactly what [...]
Looking for a Room??
For Rent: Two bedrooms in beautifully renovated NE Capitol Hill Hill home. Friends-- We're looking for two roommates for our beautifully renovated 5 bedroom, 4.5 bath NE Capitol Hill row home, just two blocks from Old City Cross [...]
Happy 239th, Marines!
By Captain Erin Emery Losie You may know that November 11th is Veteran’s Day; however, you may not know that the day is actually a recovery day for Marines. November 10th (today!) is a bigger [...]
Looking for a Job??
Are you looking for a new job? Old Cityzen, and all around great guy, Kyle Murphy works for a company that's hiring a lot of new people! The company name is Grant Thornton, and they're [...]
WOD
11/16/2023
Strength A1 - Bench press -4 x 8 @ 70% A2 - Powell Raise -3 x 10/arm Workout 7 rounds Every 40 seconds, do Max double unders Then rest 20 seconds *Scaled - max single [...]
11/15/2023
DOUBLE STRENGTH DAY Strength 1 A1 - Front squat -Build to a heavy 3 in 15 minutes. Repeat that top weight 1-2 times. A2 - Chest supported Seal Row -4 x 10 Strength 2 [...]
11/14/2023
Workout 10 RFT 5 Box jumps (24/20) 3 Devil’s Press(50/35) 7 Knees to elbow 9/6 cal bike Mobility QL Rig stretch - 1 min per side Pigeon pose on box - 1 min/leg
11/13/2023
Strength A1 - Deadlift -4 x 8 @70% *Going up a *tad* this week on all the major lifts A2 - Collapsed Hip Extension -3 x 8/leg Workout 9 min AMRAP 9 Air squat [...]
11/12/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. SoberWOD at 3pm. **Unfortunately Gainz Club is cancelled for the remainder of the year.** See you tomorrow! [...]
11/11/2023
Workout Scotty 11 min AMRAP 5 Deadlifts (315/205) 18 Wall balls (20/14) 17 burpees, over the bar 10 min rest DG 10 min AMRAP 8 Toes to bar 8 DB Thrusters (35/25) 12 DB [...]
PREPARING YOU FOR LIFE
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