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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 [...]
Road Trip Mobility
By Sean Emery We've all been there. Crammed in a car for hours on end in an effort to visit family or go on a vacation. Road trips happen, and every time they do we [...]
WOD
2/16/2024
Strength A1 - Deadlift -5-5-5-5 *Deadstop on every rep. Let the bar rest on the ground for a split second every rep. A2 - Side lying plank rotations -4 x 8/side Workout “Diane” [...]
2/15/2024
Strength A1 - Front squat -5-5-5-5 *Pause for 1 sec at the bottom every rep A2 - Lateral band walks -4 x 10 each direction Workout 10 min AMRAP 1 Wall walk 2 [...]
2/14/2024
Workout “Annie + Karen” For time 50-40-30-20-10 Double unders Sit ups Wall balls (20/14) **Completed as 50 double unders, 50 sit ups, 50 wall balls; 40 double unders, 40 sit ups, 40 wall balls.. continue [...]
2/13/2024
Strength A1 - Bench press -5-5-5-5 *1 sec pause at top every rep, 1 sec pause at chest on first rep every set A2 - Tate Press -4 x 10 Workout For time [...]
2/12/2024
Strength 1 A1 - Power snatch + hang power snatch -Build to a heavy 2 of the complex A2 - Single arm ring row with rotation -4 x 6/arm Strength 2 B1 - Barbell glute [...]
2/11/2024
REST DAY! Get outside and do something fun. Or just relax! **Unfortunately, yoga is canceled for today.** -Gainz Club at 11am - 12:30pm -Super Bowl at 6:30pm See you tomorrow!
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!