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One Stella Man
By: Sean Chua The gym’s been open for about 9 months now and you may have had the pleasure to interact with my roommate Zach. You probably already know that he was on the swim [...]
How Old City CrossFit Prepared me for the MALM
By Julianna: The mission of Old City CrossFit is well known; after all, many of us wear it on the backs of our t-shirts, and many of us are probably members of this gym because [...]
Buy a Cow…or at least a 1/4 of one!
Beef. It's been my family's business since the late 1700s. From generation to generation land and traditions have been passed down. Here in Rich Valley, cows are free to roam and graze as they please. [...]
Memorial Day
This weekend we remember those who gave the ultimate sacrifice to our country. In honor of Memorial Day the gym will be doing a workout called "Murph." This brutal workout (1 mile run, 100 pull [...]
New and Improved Endurance Program!
That's right folks, Old City's CrossFit Endurance Program is getting a facelift! Morning Coach, Jen Jacobs (and 100-mile-run racer), is taking the reigns. She'll be helped out by fellow morning coach, marathon extraordinaire, and recent Boston [...]
CrossFit Open and Paleo Crepes to Celebrate!
This week concluded the CrossFit Games Open, and while most of the gym didn’t sign up for it, I decided to because I have been doing CrossFit for over a year now and I felt [...]
WOD
9/19/2023
Strength A1 - Bench press -3 x 5 (70%) -2 x 3 (80%) -1 x 1+ (90%) *Do as many reps as you can on the last set A2 - Tricep kickbacks - 4 x [...]
9/18/2023
Strength 1 A1 - Front squat* - Build to a Heavy 3 reps *The bar is to be taken from the ground, not the racks. A2 - Strict Pull-up 5 x 5 *Pick a scale [...]
9/17/2023
REST DAY! Get outside and do something fun. Or just relax! And learn more about Constitution/Citizenship Day Yoga at 10am. Gainz Club at 11am. SoberWOD at 3pm See you tomorrow!
9/16/2023
Strength A1 - Deadlift 3 x 5 A2 - KB Windmill 3 x 3/side Workout EMOM x 12 min 1 - 2 wall walks 2 - 9/6 cal bike 3 - 3 Power cleans @ [...]
9/15/2023
Strength A1 - Back squat 2 x 5 3 x 3 A2 - Calf raises 3 x 10 Workout 12 min AMRAP 12 Wall ball (20/14#) 9 Hang power clean (95/65#) 6 Burpees over the [...]
9/14/2023
Workout Old City Benchmark #4 20 min AMRAP 10 Sumo deadlift high pulls (95/65) 10 Push press (95/65) 10 Box jumps (24/20") **Compare to 4/3/23** Also, check out this link for board pictures from [...]
PREPARING YOU FOR LIFE
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