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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 [...]
A Paleo Alternative to Spaghetti
It’s been a few weeks since my last post, and although I was on a short hiatus from publishing any of the experiments going on in my kitchen, fear not. Plenty of experiments were had. [...]
St. Patrick’s Day and Gaelic Sports!
By Old Cityzen, Sean Leahy: In Greg Glassman’s article “What is Fitness?” he encourages us to “Learn and Play new Sports” as a part of achieving world class fitness. Sport is the culmination and application [...]
Meal Prepping and Rainbow Carrot Soup
This past week was a tough one, and if it weren’t for paleo in my life it might have been worse. All in one week I came down with a sinus infection, had to go [...]
WOD
10/29/2023
REST DAY! NO CLASSES Get outside and do something fun. Or just relax! See you tomorrow!
10/28/2023
NO CLASSES Anniversary party at 7pm. See you there!
10/27/2023
Strength A1 - Deadlift 5 x 3 at 75% *3 sec lowering on the first rep A2 - Collapsed hip extension 3 x 8/leg Workout 3 RFT 400m run 15 Deadlifts (135/95) Curl Cashout with [...]
10/26/2023
Strength A1 - Back squat 5 x 3 @75% *3 sec down, 1 sec hold at the bottom on the first rep A2 - Lateral band walks -4 x 10 each direction Workout 10 min [...]
10/25/2023
Workout “Cindy” 20 min AMRAP 5 Pull ups 10 Push ups 15 Air squats Compare to 9/28/22 Click HERE to compare to 10/26/21, 11/18/20, 7/15/19, 10/29/18, 2/1/18.. .. and beyond!!
10/24/2023
Strength A1 - Bench press 5 x 3 @ 75% with 1 sec pause at chest on 1st rep A2 - Powell Raises 3 x 8/arm Workout For time 500m row 40 Lunges 30 Push [...]
PREPARING YOU FOR LIFE
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