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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 [...]
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 [...]
WOD
2/4/2023
REST DAY! Get outside and do something fun. Or just relax! -Yoga at 10am. -SoberWOD at 11:30am – check out The Phoenix website for more information, or reach out to Coach Jack. See you tomorrow! [...]
2/3/2024
Strength A1 - Back squat -8-8-8-8 A2 - Tib raises -4 x 15 Workout For time 800m run (2 laps) 60 KB Swings (53/35) 400m run 20 KB Swings [...]
2/2/2024
Workout For time 10-9-8-7-6-5-4-3-2-1 Squat cleans (155/105) Handstand push ups Complete 10 squat cleans, then 10 handstand push ups; 9 squat cleans, then 9 HSPU... continue alternating the movements doing 1 less rep than the [...]
2/1/2024
Strength A1 - Floor press -8-8-8-8 A2 - Powell Raises -4 x 8/arm Workout For time 15 DB Deadlifts (50/35) 15 Toes to bar 15 Box jumps (24/20") 15 Chest to bar pull [...]
1/31/2024
Strength 1 A1 - Strict Press -Build to a heavy 3 in 15 minutes. A2 - Gorilla Rows - 3 x 8/arm Strength 2 B1 - Overhead squat -3 x 10* **Start with [...]
1/30/2024
Old City Benchmark #2 “The Ghost” 6 rounds, for total reps 1 min rowing, calories 1 min burpees 1 min double unders 1 min rest *Work for 3 minutes straight before resting for one minute. [...]
PREPARING YOU FOR LIFE
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