February 22nd 2020


February 22nd 2020


A friendly reminder that our regular schedule of classes will be canceled this Saturday morning in observance of the CrossFit Level 1 Certificate Course we will be hosting this weekend. Instead, we will be hosting community open gym hours from 6:30pm-7:30pm (we ask that you please try not to arrive any earlier than 6:30pm, as all Seminar attendees will have usage of the facility from 9:00am-6:30pm). All athletes (including those is CrossFit Basics) are welcome to attend our Saturday evening ‘Open Gym’. However, please still be sure to register in advance as Saturday evening sessions tend to fill up quickly.

Also, please note, that Friday early afternoon Open Gym has been canceled so that the gym can be cleaned. Please visit the Wodify schedule to make reservations.

CrossFit Old Fashion, Persistence Athletics – Foundational – At home

“A muscle is like a car. If you want it to run well early in the morning, you have to warm it up.”


Warm-up (No Measure)

Warm up:

10 get ups

10 each leg swings (Front and back)

10 each leg side swing

5 each torso bend & twist

5 each straight hand stretch

30 sec plank hold

Youtube link:


Workout of the Day

Metcon (No Measure)

6 Rounds

5 Burpees

1 min L Sit

Youtube link:



Warm-up (No Measure)

5 each alternate leg knee to chest hold

20 sec x 2 times knee folded thigh stretch

Youtube link: