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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 [...]
You Say You Want A Muscle Up
By: Eve Goldsher "Hey, Coach! When will I get a [kipping pull-up, handstand push-up, toes-to-bar, strict ring dip]?!" This is a common question among CrossFit athletes looking to up their game, and I have one [...]
One Stella Man
By: Sean Chua The gym’s been open for about 9 months now and you may have had the pleasure to interact with my roommate Zach. You probably already know that he was on the swim [...]
How Old City CrossFit Prepared me for the MALM
By Julianna: The mission of Old City CrossFit is well known; after all, many of us wear it on the backs of our t-shirts, and many of us are probably members of this gym because [...]
Buy a Cow…or at least a 1/4 of one!
Beef. It's been my family's business since the late 1700s. From generation to generation land and traditions have been passed down. Here in Rich Valley, cows are free to roam and graze as they please. [...]
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 [...]
WOD
12/24/2023
REST DAY And we're CLOSED There is the SoberWOD happening at 11:30am - Check out the website for The Phoenix or reach out to Coach Jack for more information. See you Tuesday! Enjoy a [...]
12/23/2023
Workout 9 RFT 3 Turkish Get Ups/arm (45/30) 6 Toes to bar 9 Box jumps (24/20) *This is a high volume workout. The TGUs will slow you down because they are a more complex movement, [...]
12/22/2023
Workout 12 Days of FITmas 1 Deadlift 2 Hang power cleans 3 Front squats 4 Burpees over the bar /total reps 5 x 4 Double unders 6 Power cleans 7 Thrusters 8 Squat cleans 9 [...]
12/21/2023
Strength 1 A1 - Overhead squat -Build to a heavy 3 reps in 20 minutes. A2 - Overhead mobility work Strength 2 B1 -Strict Pull ups - as challenging as possible - 4 x 5 [...]
12/20/2023
Strength A1 - Deadlift 5 reps at 65% 3 reps at 75% 2 reps at 85% 1 rep at 90% 1 rep at 95% 1 rep at your 1RM weight A2a - Frog pumps [...]
12/19/2023
Strength A1 - Back squat 5 reps at 65% 3 reps at 75% 2 reps at 85% 1 rep at 90% 1 rep at 95% 1 rep at your 1RM weight A2a - Lateral [...]
PREPARING YOU FOR LIFE
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