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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 [...]
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 [...]
WOD
1/23/2024
Strength A1 - Sumo deadlift -3-3-3-3 *Build to a heavy 3 reps across 4 working sets, adding weight each time. *Take 3 seconds to lower the bar to the ground. *Repeat your heaviest weight 1-2 [...]
1/22/2024
Strength A1 - Back squat -3-3-3-3 *Take 3 seconds to get to the bottom of the squat, hold it for 2 seconds, then stand up as quickly as you can. *Repeat your heaviest weight 1-2 [...]
1/21/2024
REST DAY! Get outside and do something fun. Or just relax! And I thought it was everyday, but apparently today is *officially* international sweatpants day! -Yoga at 10am. -SoberWOD at 11:30am - check out [...]
1/20/2024
Strength A1 - Floor Press -3-3-3-3 *Build to a heavy 3 reps across 4 working sets, adding weight each time. *Repeat your heaviest weight 1-2 times. A2 - Chest supported Seal Row -4 x [...]
1/19/2024
Strength 1 A1 - Hang power snatch - one each from the high hang, mid thighs, just below knees 2 x 2 2 x 2 2 x 2 2 x 2 *Complete the hang power [...]
1/18/2024
Workout 5 rounds 1 min Rowing - max cal 1 min Dips 1 min Box jumps (30/24) 1 min Wall balls (20/14) 1 min Rest With a continuously running clock, complete as many reps/calories [...]
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