The week ahead.. January 21st
Hey Old Cityzens! I hope you had a great weekend and stayed WARM! It's January, though, so.. *shrug*. One super quick reminder about Monday's [...]
11/10/2018
Workout 30 min Partner WOD 500m row 20 dball shoulder - 100/60 20/16 cal bike 100m suitcase carry - 53/35 (50R/50mL) **Partner workout to start [...]
The Importance of Motor Control
By Shauna Marshall, DPT I am reminded of the importance of motor control as I return to performing the skills of CrossFit after a break [...]
Capitol Hill Classic with a twist?
By Jen Jacobs The back of our shirts reads “preparing you for life.” This isn't some blanket statement, it's what we as coaches strive to [...]
Mom’s Info Session on Pregnancy and Postpartum Health
Last Wednesday, February 17, Doctor of Physical Therapy, and Old City Coach Shauna Marshall, led the Mom’s of Old City CrossFit in a discussion and [...]
Gymnastics Program!
For most people gymnastic's movements are the most difficult movements to learn. They require a dedicated focus on technique and balance, and require a very [...]
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 [...]
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 [...]
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 [...]
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 [...]