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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 [...]
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 [...]
WOD
1/10/2024
Workout 21-18-15-12-9-6-3 Thrusters (95/65) Toes to bar Box jumps (24/20") *Completed as 21 thrusters, 21 toes to bar, 21 box jumps.. 18 thrusters, 18 toes to bar, 18 box jumps.. continue this pattern by cycling [...]
1/9/2024
Strength A1 - Narrow grip Floor press -5-5-5-5 *Pause for 2 seconds every rep with the arms touching the ground. **Try to add weight each round without going so heavy that you max out. Leave [...]
1/8/2024
Strength 1 A1 - Pause hang power clean + front squat -Build to a heavy 3 of the complex in 20 min. **Pause for 2 sec at the hang position (just above the knees) before [...]
1/7/2024
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. SoberWOD at 11:30am - check out The Phoenix website for more information, or reach out to Coach Jack. See you [...]
1/6/2024
Strength A1 - Sumo deadlift -5-5-5-5 *Build to a heavy set of 5 reps leaving 1-3 reps in the tank. A2 - Frog pumps - 4 x 12 Workout 5 RFT 8 Step [...]
1/5/2024
Strength A1 - Back squat -5-5-5-5 :: 3 sec neg on each rep *Build up to a heavy 5 reps while taking 3 seconds to get to the bottom of the squat on each rep. [...]
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