Seriously.

Sink em’!

With the required upright torso position in a front squat you can easily go rock bottom while maintaining core tension. Deep squats require more involvement from your glutes and hamstrings, so do it! Who the heck doesn’t want a stronger posterior chain?!

Get a BIG breath, hold it, then sink your squat and REAP the reward!

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Emily demonstrates sledge strikes.
YOU MUST hit with BAD INTENTIONS!

Don’t let the sledge do all the work.

At peak height follow through HARD with your core!

Fast and strong.

Rotational Strength must not be ignored – Sledge strikes are great for “extra workouts”.

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Saturday mornings are great – I always have extra time to play as our workout is at 9:00AM.

Goal today was to hit same heavy singles – no PRs or something to write about but felt solid enough to think these squats were good and the top end number will get bigger.

Finished with 3 sets of 10 in the strict press and good morning.

CFOT brought some Awesome back squats as well!

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I woke up early excited to hit some snatch singles – goal was to slowly working up to a heavy load.

Snatch workout 4:15AM

70% x 1 rep, add 5 pounds every minute. I was a bit off today so I adjusted goals and kept it light to dial in on form. I hit around 15 singles. I was a bit soft under the bar, that happens when you’re not moving as fast as you should!

I’m still crushed from yesterdays rope climb and board push madness!

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Life is busy…

At CrossFit Oldtown we train a lot of people and have a heck of a lot of fun doing it!

One of the reasons I wanted to have a new training facility was for my family.

A place for the girls to have fun!

I pick them up from school everyday and bring them to CFOT…

Daily, they get to witness strength through the efforts of our CrossFit Oldtown family.

and..

They get some lab work as well!

In Strength,

Jerry Hill

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 Moderately Heavy High Repetition Squat Cleans Are a Big Bang For Your Buck Exercise!

Do them regularly, do them right, and watch your results sky-rocket…

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It was a magical morning at CrossFit Oldtown; dozens of Personal Records and amazing efforts.

It’s Hard, it’s Simple, It Works…

Alexandria’s Hardest Workout Ever…

CrossFit Oldtown

Jerry Hill

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We warmup before our workout.

We work hard during our main workout.

Then it’s time for an “extra workout”!

Sometimes it brutally hard…

Other times it works “problem areas”…

It’s always fun!

(stick around to see the END of the video)

Keep training hard!

Jerry Hill

CrossFit Oldtown

Alexandria Fitness bootcamp

Alexandria’s Hardest Workout ever!

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Take Your Functional Strength to New Levels…

Train for a Powerful Wave of Contraction from Core to Extremities…

Improve your fitness IQ!!

Andrea hits a powerful 1 repetition Barbell Thruster:

Get Some!

CrossFit Oldtown

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How Fast and Fit Can You Get in 8-Weeks?

In Strength,

Jerry Hill

CrossFit Oldtown

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