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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 [...]
Gymnastics Program!
For most people gymnastic's movements are the most difficult movements to learn. They require a dedicated focus on technique and balance, and require a very specific set of hard-to-develop muscles. It's because of these challenges [...]
WOD
2/4/2023
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 tomorrow! [...]
2/3/2024
Strength A1 - Back squat -8-8-8-8 A2 - Tib raises -4 x 15 Workout For time 800m run (2 laps) 60 KB Swings (53/35) 400m run 20 KB Swings [...]
2/2/2024
Workout For time 10-9-8-7-6-5-4-3-2-1 Squat cleans (155/105) Handstand push ups Complete 10 squat cleans, then 10 handstand push ups; 9 squat cleans, then 9 HSPU... continue alternating the movements doing 1 less rep than the [...]
2/1/2024
Strength A1 - Floor press -8-8-8-8 A2 - Powell Raises -4 x 8/arm Workout For time 15 DB Deadlifts (50/35) 15 Toes to bar 15 Box jumps (24/20") 15 Chest to bar pull [...]
1/31/2024
Strength 1 A1 - Strict Press -Build to a heavy 3 in 15 minutes. A2 - Gorilla Rows - 3 x 8/arm Strength 2 B1 - Overhead squat -3 x 10* **Start with [...]
1/30/2024
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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