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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 [...]
If This…Then That
How do I get notified the moment tomorrow's WOD gets posted? Ah, the CrossFitters most important question. Set an alarm to remind yourself to check the website every night at 7:56? Make a recurring daily calendar reminder? Put [...]
Mobility Corrections
By Sean Emery If you haven't done so already, make sure you give yourself a mobility assessment. Once you have completed the assessment, you should know your top two or three mobility weaknesses. This post is [...]
WOD
2/28/2024
Workout 20 min AMRAP 500/400m row 12 Pistols/total, alt legs 15 Bodyweight* bench press *Load up the barbell equivalent to what you currently weigh. Scale it to 3/4 or 1/2 your BW, or a weight [...]
2/27/2024
Strength A1 - Deadlift -3-3-3-3* *All reps are deadstop A2 - Frog pumps with DB -3 x 15 Workout 10 min AMRAP 10 Sumo deadlift high pull (95/65) 10 Push press (95/65) 10 [...]
2/26/2024
Strength A1 - Back squat -5-5-3-3* *With a 1 sec pause at the bottom of each rep A2 - Calf raises on a plate -3 x 15 Workout 6 RFT 6 Burpees over [...]
2/25/2024
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. *Gainz Club is cancelled this week* See you tomorrow!
2/24/2024
Strength A1 - Bench Press -5-5-3-3* *with 1 sec pause at top every rep, 1 sec pause at chest on first rep every set A2 - Powell Raise -4 x 8/arm Workout In [...]
2/23/2024
Strength 1 A1 - Push jerk - Build to a heavy 3 reps A2 - Narrow stance split squat -3 x 8/leg Strength 2 B1 - Yates Row - 4 x 10 B2 - Candlestick [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!