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Stop Complaining about the Music – Make your Own Playlist!
Have you ever been in the middle of a WoD and thought, "Man I could really use some Taylor Swift right now"? Well, here's your chance! Old City CrossFit is giving you the chance to [...]
Perfection Achieved
By Sean Emery For anyone who has ever been in the military, you know as well as anyone, that it's fairly easy to pass the Navy's Physical Readiness Test, or PRT. But what you might [...]
You Say You Want A Muscle Up
By: Eve Goldsher "Hey, Coach! When will I get a [kipping pull-up, handstand push-up, toes-to-bar, strict ring dip]?!" This is a common question among CrossFit athletes looking to up their game, and I have one [...]
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. [...]
WOD
11/4/2023
Strength A1 - Bench press - 5 x 3 @ 85% *Max reps on last set A2 - Gorilla Rows - 4 x 8/arm, alt Workout 4 RFT 10 Renegade rows, alternating arms/total 10 [...]
11/3/2023
Strength 1 A1 - Hang squat clean - 15 min to build to a heavy 3 reps A2 - Half kneeling med ball punch throw - 4 x 6/side Strength 2 B1 - Push jerks [...]
11/2/2023
Workout 4 RFT 15 Wall balls (20/14) 15 Pull ups 400m run 15 Box jumps (24/20) 15 KB Swings (53/35)
11/1/2023
Strength A1 - Deadlift - 5 x 3 @ 85% *Max reps on last set A2 - Frog pumps with DB - 3 x 12 Workout For max reps: Tabata air squats *The Tabata interval [...]
10/31/2023
Strength A1 - Back squat -5 x 3 @ 85% *max reps on last set A2 - Tib raises - 3 x 12 Workout 21-15-9 Thrusters (75/55) V-ups Mobility Banded front rack stretch - 1 [...]
10/30/2023
Old City Benchmark #2 “The Ghost” 6 rounds, for total reps 1 min rowing, calories 1 min burpees 1 min double unders 1 min rest *Work for 3 minutes straight before resting for one minute. [...]
PREPARING YOU FOR LIFE
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