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The Week Ahead – 11/03/25
Team, Friends, The Week Ahead: Note: very hard hero WOD on Saturday in Honor of Kap. Hope you can all make... and if you value doing well on Saturday I'd rest up Friday, and fuel [...]
The Week Ahead – 10/27/25
Team, Friends, Old Cityzens, It was a tough week for the Old City Community to say the least. If you didn't hear, we lost a beloved member: Kap. This is probably not the outlet to [...]
The Week Ahead – 10/20/25…
Team, Friends, Old Cityzens, Happy Sunday Night/Monday Morning. Thanks to all who came out and made Battle of the Classes the DEFINITIVE Capital Hill/H St. adults playing children's game event. Ain't no one doing it [...]
The Week Ahead – 10/13/25
Team, Happy Sunday Night/ Monday, I hope the weekend was excellent. The Week Ahead: Monday - Strength is close grip pause floor Press. It's paired with shoulder prehab work. I didn't want to like this [...]
The Week Ahead – 10/5/25…
Team, Friends, Old Cityzens, Don't forget to sign up for Battle of the Classes 2.0 on Saturday 10/18. There's a sign up sheet up front in the gym... If you're not sure which class you [...]
The Week Ahead – 9/29/25
Team, Friends, Old Cityzens, The Week Ahead: Monday - Starting strong with double strength day. Back Squat, Medicine Ball Throw (Power! Rotation!), Bulgarian Split Squat, Inverted Row (really hard if you do it right!) Tuesday [...]
WOD
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STRENGTH A1 Bench Press 4x5 A2 DB Bent Over Row 4x10/Arm WOD 4 Rounds for Time 24 AbMat Sit-Ups 12 DB Curl and Press (2x25/2x15)* 12 KB Front Rack Lateral Step Up (1x53/1x35)(6/leg) 12 Bench [...]
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STREGNTH A1 Mixed Grip Chin-Up 4x3/Side @ Weight 4x3+/Side @ Strict 4x3/Side @ 5s Negative A2 Handstand Kick-Up 4x5* *hold top for 5s, try not to move hands WOD AMRAP 11 15 Cal Row 8 [...]
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Core Strength EMOM 9 1 12 Superman Arch Pulse (2s Pause) 2 12 Straight Arm Side Plank Pulse 3 12 Straight Arm Side Plank Pulse* *DB at hips if easy WOD 4 Rounds for Time [...]
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DOUBLE STRENGTH A1 Sumo Deadlift (2) 5-5-3-3 A2 Half Kneeling Landmine Press 4x5/Arm B1 KB Front Rack Bulgarian Split Squat (3) 4x5/Leg B2 Australian Row 3x10* *supine/underhand grip
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Partner WOD You Go I Go Partner WOD You Go I Go 10 Rounds (5 Each) 4 Front Squat (155/105) 6 Push-Up 8 Wall Ball (20/14) then 10 Rounds (5 Each) 10 DB Renegade Row [...]
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STRENGTH A1 Power Position Power Clean + Power Clean 2-2-2 *Build to WOD Weight WOD 4 Rounds 2 Power Clean (185/135) 5 Burpee Over Bar 2 Power Clean (185/135) Run 200m Rest 120s
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