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Coming to America!
By Lindsey McPherson “America to me is foremost about optimism: optimism that our friends, family and communities will come together to help each other; optimism that through hard work we can succeed; optimism that America [...]
Gym-Wide Goals for Next Quarter!
By Sean Chua Sadly, summer has come and gone. As we all know in DC, we usually skip right over fall and head straight to winter. I wanted to take a moment to write about [...]
Daily Rituals
By Sean Emery I recently finished reading an interesting book titled Daily Rituals by Mason Currey. In writing this book Mason "wanted to show how grand creative visions translate to small daily increments." The book went [...]
Pregnant and CrossFitting
By Jennifer Carter-Wharton My journey with CrossFit began in early 2012 with a desire to get in the best shape of my life before becoming pregnant. I was nearly thirty pounds overweight and unhappy with [...]
Paleo on the Outside, Too
By Julianna Lovik You may have noticed a little hiatus lately from the Neighborhood Paleo posts, but not to worry! I've been brewing up some little projects that I am just bursting to tell you [...]
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 [...]
WOD
12/30/2023
Strength A1 - Back squat -8-8-8-8 A2 - Broad jumps 3 x 3 for max distance (inches) Workout 12 min AMRAP 9/6 bike calories 12 KB Swings (70/53) 2 Wall walks [...]
12/29/2023
End of the year/NYE WOD For Time 31 Push Presses (75/55) 31 Pull-Ups 31 Power Snatches (75/55) 31 Sit-Ups 31 Knees to elbow 31 Push-Ups 31 Box Jumps (24/20) 31 Front Squats (75/55) 31 Double-Unders [...]
12/28/2023
Strength A1 - Floor press -8-8-8-8 A2 - DB Bench pullover -4 x 10 Workout 4 RFT 40 Air squats 10 Devil’s Press (45/30)
12/27/2023
Strength 1 A1 - Push jerk -Build to a heavy 5 in 15 min A2 - Yates Row -4 x 10 Strength 2 B1 - High hang power cleans -3 x 3 B2 - Candlestick [...]
12/26/2023
Strength A1 - Sumo deadlift -8-8-8-8 A2 - Collapsed hip extension -3 x 8/leg Workout 10 min AMRAP 7 Sumo deadlift high pulls (95/65) 14 Sit ups 21 Double unders [...]
12/25/2023
Merry Christmas from the Old City family to you and yours. May today, and all your days, be merry and bright.
PREPARING YOU FOR LIFE
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