ADULT SWIMWOD CLASSES
We have a swim program, too! Old City Swim School has its own website, so just click the button below to learn more about what we offer.
(Old City members get unlimited Adult swimWOD at a reduced cost; contact us for more info!)
We also have some fitness option for the kiddos of Capitol Hill.
From toddlers to teens, there’s no age or ability we don’t work with. To learn more about how we teach children of all ages and abilities how to become expert swimmers, check out Old City Swim School’s website.
Gymnastics is the core of developing athleticism in children. Our program is designed as an introduction to the four major gymnastics disciplines: floor, vault, beam, and bar. Click the link below and send us an email if you’re interested. We’ll be in touch with what program might be best for you. If you prefer to talk to someone, just leave us your number, and we’ll call you ASAP.
FREQUENTLY ASKED QUESTIONS
CrossFit is a movement practice designed to get you into great shape!
We use classic strength and conditioning movements alongside movements from gymnastics in as many combinations and patterns as creativity will allow.
This keeps things fun, engaging, and keeps you coming back for more.
Just show up. A lot of people undergo a training program to “get ready” for CrossFit. There’s no need for this. Everything we do in the gym is infinitely scalable so that every movement we do and teach is accessible to anyone regardless of their fitness background.
Simply put, the best way to get ready for CrossFit is by showing up and starting CrossFit.
If you’re a CrossFit competitor looking to make it to Regionals or the Games, we’re probably not the gym for you.
If you’ve done CrossFit before, you’ve certainly seen the amazing impact it can make on the way you feel and the way you look. You’ve gotten stronger, healthier, and happier. We aim to continue that path, but do so while balancing a life outside the gym.
We have a community that plays spike ball, that goes hiking, and that yes, will definitely go out and have a few beers.
We want you to use your fitness for more than workouts. If this sounds like you, check out one of our classes for free to make sure we’re a good fit!
Yes. CrossFit can work for everyone and anyone regardless of fitness background, age, weight, or any other possible restrictions. CrossFit can work for everyone. How can it work for you?
Good! There’s no better way to get back into shape. Everything we do is scalable. It’s our job to meet you where you’re at within your fitness journey, then slowly work to expand what you’re capable of. Our Rule for people just getting started is that they have permission to show up and not try.
Consistency is the most important factor to any training program. Just show up and we’ll make sure the workout matches your current ability level. Who knows, you’ll probably be surprised with what you’re able to do!
CrossFit is WAY more than lifting weights and breathing hard. We’re a holistic movement practice that’s focused on moving you towards optimal health. To this end, one of our core focuses is teaching you how to maintain your body through the aches and pains that come with living life.
Sure, if you have a broken leg, rest and recovery will allow the leg to heal. If you have nagging knee pain, however, you’re going to need to take action to make the knee feel better.
We’ll teach you stretching and myofascial release techniques that we’ve used to help hundreds of our athletes maintain their bodies in peak working order and prepared for life!
Good! You don’t have any bad habits we’ll have to break. 🙂
On a more serious note, we can adjust any movement down to its most simple form. This allows us to give your body the stimulus it needs to get stronger and more fit while not overwhelming you with complicated movements you’ve never seen before.
We’ll work on teaching you the more complicated movements, but we always focus on proper technique with little to no weight before we start challenging that movement with any sort of load.
Our coaches will work with you to ensure you’re not doing more than you’re ready for, then when you’re ready for more, our coaches will give you a friendly nudge and offer you the option of challenging yourself further.
A week is 168 hours long. We need you for 3 of those hours. That’s 1.8% of your week. Is your health & fitness worth 1.8% of your time?
First off, fitness alone (no matter the program) is only half the battle. Abs are made in the kitchen. We’ll help you work on making improvement in your diet, and when done in conjunction with regular CrossFit, you’ll see the pounds come off and the pants start fitting a little looser.
We’ve helped multiple people lose in excess of 50 lbs, and 1 person lose over 100 lbs. CrossFit works for weight loss, but it takes consistency and discipline in what you eat.
Great! That’s what we do best. Our CrossFit program includes a very focused strength building program designed for building lean muscle mass. We don’t do traditional bodybuilding lifts designed to make you look like Arnold in his prime Mr. Universe days, but it will transform you into a more athletic and Spartan version of yourself.
Regardless of your age or fitness background, strength is vital for health and we’ll help you get stronger.
Women simply don’t have the hormones required to pack on muscle like men do. With our female athletes, CrossFit creates a lean, strong feminine figure that’s not going to make you into a stick figure runway model, but will make your body more lean, strong, and athletic.
With consistency and discipline with your diet, CrossFit will help you look better with your shirt off, but it’s not going to give you biceps you can build an Instagram following around.
Coaching, and unlimited opportunity to work with those coaches in pursuit of your goals.
We’re not a gym where you show up and mindlessly use our equipment. We’re a gym that offers you great coaching, programming, and space to do the work required to make vast improvements.
To this end, you can come to any class that’s on our schedule anytime. This includes all of our CrossFit classes that span the entire week. It includes Open Gym time where you can come in and work with a coach to work on technique, mobility, or simply make up a workout you missed earlier in the week. It includes our Sunday Yoga class which is a great way to prepare your body and mind for the week to come.
Furthermore, all of our coaches are 100% dedicated to you as an athlete and will do whatever it takes to achieve your goals.
We’ll help you set goals and work with you to develop a plan to achieve them.
You’ll be invited to meet 1:1 with a coach every 90 days to assess your progress and develop a plan to move you forward for another 90 days.
You can email you coaches anytime with any question you might have.
The bottom line is that if you show up, do the work, and are consistent, your membership will get you results.
Unlike a lot of CrossFit gyms, we do NOT require a foundations course of 2-3 weeks meeting to review the most fundamentals of what we do in the gym.
We don’t just blindly throw you into a class and expect you know what you’re doing either.
In each and every class we teach, and re-teach the movements we’ll be performing that day. All of our members, regardless of how long they’ve been doing CrossFit, are focused on getting better each and every day. This means that everyone spends time improving their technique.
If you’re new to CrossFit, you’re going to get a lot of attention from our coaches each and every time you show up. In any given class, there are typically 2-3 new people who get a lot of focus from the coaches.
In our busier classes, we have 2 coaches so that there’s always someone there with their eye on you.
Three CrossFit classes per week will be enough to get you into good shape. Once you’re consistent with 3 times per week, we’ll challenge you to try to make it to 4, then 5 classes per week.
You’re certainly invited to show up to the gym and just stretch or do light movement on days when you’re not quite up for a full CrossFit workout, but talk with your coach and they’ll let you know if they think you’re ready for more!
Most people attend consistently throughout the week with a rest day built in.
Our smaller classes are consistently less than 10 athletes with 1 coach. Our larger classes tend to have around 15 people and have 2 coaches.
Nope. Just show up!
Absolutely. While CrossFit is a group based fitness class that follows one well thought through workout plan, each person that comes to the class gets that workout tweaked and modified by the coaches so that it’s doable for anyone who’s in the class.
Not only will we help you with your technique, we’ll show you ways that you can improve your personal weaknesses – be it mobility/range of motion issues, or strength imbalances. Our coaches will know your name, and will know what it takes to make you better each and every time you come into the gym.
You’ll be greeted by name each time you come into the gym, we’ll say bye to you when you leave, and while you’re there you are the most important person in our coach’s lives.