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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 [...]
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 [...]
WOD
1/17/2024
Strength A1 - Sumo deadlift -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 - Side plank rotations -4 x 8/side [...]
1/16/2024
Strength A1 - Back squat -3-3-3-3 *Take 2 seconds to get to the bottom of each rep. *Build to a heavy 3 reps across 4 working sets **Repeat your heaviest weight 1-2 more times. [...]
1/15/2024
Workout 30 RFT 1 Devil’s Press 2 Front rack squats 3 Push press Do 50 double unders to start the workout, and after completing round 10, 20, and 30. Rx - 1-45/30 DB [...]
1/14/2024
REST DAY! Get outside and do something fun. Dress up your pet today! Or just relax! Yoga is CANCELED for today. See you tomorrow!
1/13/2024
Workout 10 RFT 5 DB Lunges, leg (1-50/35) 3 Handstand push ups 1 Power snatch (135/95)
1/12/2024
Strength A1 - Sumo deadlift -5-5-5-5 *Build up to a heavy 5 reps adding weight every set. *Leave 2-3 reps in the tank vs maxing out. *Take 2-3 seconds to lower the bar, showing good [...]
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