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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 [...]
Free Personalized Programming!
By Sean Emery I've been chatting with a couple people at the gym and I realized that there are a lot of Old Cityzens who want to work on gymnastics movements. This is exactly what [...]
Looking for a Room??
For Rent: Two bedrooms in beautifully renovated NE Capitol Hill Hill home. Friends-- We're looking for two roommates for our beautifully renovated 5 bedroom, 4.5 bath NE Capitol Hill row home, just two blocks from Old City Cross [...]
WOD
2/16/2024
Strength A1 - Deadlift -5-5-5-5 *Deadstop on every rep. Let the bar rest on the ground for a split second every rep. A2 - Side lying plank rotations -4 x 8/side Workout “Diane” [...]
2/15/2024
Strength A1 - Front squat -5-5-5-5 *Pause for 1 sec at the bottom every rep A2 - Lateral band walks -4 x 10 each direction Workout 10 min AMRAP 1 Wall walk 2 [...]
2/14/2024
Workout “Annie + Karen” For time 50-40-30-20-10 Double unders Sit ups Wall balls (20/14) **Completed as 50 double unders, 50 sit ups, 50 wall balls; 40 double unders, 40 sit ups, 40 wall balls.. continue [...]
2/13/2024
Strength A1 - Bench press -5-5-5-5 *1 sec pause at top every rep, 1 sec pause at chest on first rep every set A2 - Tate Press -4 x 10 Workout For time [...]
2/12/2024
Strength 1 A1 - Power snatch + hang power snatch -Build to a heavy 2 of the complex A2 - Single arm ring row with rotation -4 x 6/arm Strength 2 B1 - Barbell glute [...]
2/11/2024
REST DAY! Get outside and do something fun. Or just relax! **Unfortunately, yoga is canceled for today.** -Gainz Club at 11am - 12:30pm -Super Bowl at 6:30pm See you tomorrow!
PREPARING YOU FOR LIFE
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