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Meet Michael!
What does a Texas kid who went to College in Scotland at the University of St. Andrews know about the U.S. Chamber of Commerce? Quite a lot actually. Old Cityzens, meet Michael! Michael joined the [...]
Meet Sforza!
Her name is Stephanie Sforza, but much like Madonna, Prince, and Cher this rock star simply goes by Sforza. So, Sforza, how does it feel to be the newest Founding Father at Old City CrossFit? [...]
Meet Mindi!
We'll get to the octopus in a second, but Mindi has mastered smiling with her eyes. This is a real thing. I didn't believe it either until Tyra Banks told me about it. Seriously, take a moment [...]
Meet Myra!
When I go on vacation it is to sit on a beach and enjoy sunlight. When Myra goes on a vacation it is to do something extraordinarily impressive. Myra, pictured below sitting on the stoop [...]
Meet Greg!
As if hiking the Acadia National Park wasn't hard enough on its own, Greg decided to do it with his son strapped to his back. Before we start handing out Father of the Year awards [...]
WOD
8/18/2023
Strength A1 - Deadlift -8-8-6-6 A2 - KB Windmill -3 x 3/side Workout For time 30 DBalls over the shoulder (100/60) Rest 3 min Repeat. **Score is total time minus the rest.** [...]
8/17/2023
Strength A1 - Back squat -10-10-8-8 A2 - Seated DB Z-Press - 4 x 8 Workout 7 min AMRAP 3 Devil’s press (50/35) 15 Air squats
8/16/2023
Workout “Helen” 3 RFT 400m run 21 KB Swings (53/35) 12 Pull ups *15 min time cap* Compare to 8/10/22 Click HERE to compare to 5/18/22, 6/16/21, 1/9/20, 4/23/19.. and MORE!
8/15/2023
Strength A1 - Bench press 8-8-6-6 A2 - KB pullover on medicine ball 4 x 8 Workout 4 RFT 250m row 15 DB Thrusters (35/20) 9 Burpees over DBs
8/14/2023
Strength 1 A1 - Split snatch 3-3-3-3-3 A2 - Hanging knee raises - Accumulate 30 reps in as few sets as possible Strength 2 B1 - Front foot elevated split squat - 4 x 8/leg [...]
8/13/2023
REST DAY! Today is about celebrating all the Guncles at our gym <3 Get outside and do something fun. Or just relax! - Gainz Club at 11am. - *No yoga today* See you tomorrow! [...]
PREPARING YOU FOR LIFE
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