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Snatch Mobility 10 Minutes or So A1 - Pause Overhead Squat 3x5 -Empty Bar or PVC. Go slow and Stretch A2 - Dynamic Child's Pose [...]
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"Badger" 3 Rounds for Time 30 Squat Cleans (95/65) 30 Pull-Ups 800m Run *Hero WODs are a CrossFit holiday tradition, but they are no joke. [...]
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Strength EMOM 9 1 - Max Effort Chest to Wall Handstand Hold 2 - Straight Arm Side Plank Pulse 1x10 3 - Straight Arm Side [...]
The week ahead.. November 19th
Hey Old Cityzens! I hope you had a great weekend. Big plans for the holiday week? I hope they include getting in the gym [...]
Strength Cycle Comments – May 2018
Coach Jason here.. (I get wordy, so feel free to skip down to the bolded bullet points for the exec summary.) It's a wonderful day [...]
What’s in a Rep?
By Jen Jacobs A few months ago we wrapped up the CrossFit Open at Old City. It was a great test of speed, strength, endurance, [...]
Weekly Running Workouts!
By Jen Jacobs For these next 5 weeks, we will be including 2 basic run workouts that you can add to your training - whether [...]
Saturday Kettlebell and Muscle Up Clinics!
We have two BIG seminars going down at the gym *THIS* Saturday (Feb 20th)! Another KB 101 Seminar by Jen Jacobs A Muscle Up Seminar by [...]
Blizzard 2016!
Two small schedule changes: No Moms Class Saturday Morning. No Saturday SwimWOD or Swim Lessons (the Gallaudet Campus is closed. Swim Lesson make up info [...]
Olympic Lifting Course!
Olympic Lifts are the MOST complex movements we perform in the gym. They're literally an Olympic sport. They require maximum mobility and range of motion. They [...]