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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 [...]
The Week Ahead – 9/22/25…
Team, Happy first day of Autumn. Here's to flannel, many of the best holidays, cinnamon flavored things, and crisp weekend days of football... The week ahead: Monday - Skill/strength first, 10-15 minutes to practice the [...]
The Week Ahead – 9/14/25
Team, Friends, Old Cityzens, A quick note: Saturday is the H St. Fest! Please plan your route to Saturday's classes accordingly! The Week Ahead: Monday - Medium-Long WOD, maybe 20 minutes. Bigger numbers of Wall [...]
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Partner WOD You Go I Go - Divide However 5 Rounds 50 KB Swings (53/35) 40 Push Press (45/35) 40 DB Reverse Lunge (2x40/2x25) 20 Burpees
The Week Ahead – 09/08/25…
Team, September is here! Back to business. The week ahead: Monday - Core strength, including Half Kneeling wood-chop and Deadbug. Then a fun WOD with heavy Deadlifts (275/205), a few push-ups, and running. Rest is [...]
The Week Ahead – 09/02/25
Team, Friends, Old Cityzens, Our coaches hope everyone had a restful Labor Day weekend. I read a thing the other week about people subconsciously getting competitive with their free time and vacations, and how it [...]
WOD
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STRENGTH A1 Bench Press (3) 5-5-3-3 A2 Supinating Bent Over Row (2) 4x8/Arm WOD 3 Rounds 20 Overhead Lunges (10/10)(1x53/1x35) 15 AbMat Sit-Ups 8 Double Push-Up Burpee 12 Minute Cap
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STRENGTH A1 Strict Press (1) 4x5 A2 Weighted Chin-Up (*) 4x5 @ Weight 4x5+ @ Strict BW 4x5 @ 5s Negatives 4x8+ @ Band WOD 6 Rounds 8 Deadlift (155/105) Run 200m rest 30s
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STRENGTH A1 Power Snatch 10 Minutes to Build to B1 B1 E2MOM x 10 (20 Minutes) 2 Power Snatch 3 Box Jump (30"/24") WOD 5 Rounds for Time Accumulate 60s Side Plank (30s/30s) 100" Farmer's [...]
092925
DOUBLE STRENGTH A1 Back Squat (1) 8-8-5-5 A2 Half Kneeling Med Ball Throw 4x8/Side B1 Bulgarian Split Squat 4x8/leg B2 Pause Australian Row 4x10* *Pause 1s at top
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Partner WOD You Go I Go 14 Rounds (7 Each) 4 Hang Power Clean (155/105) 3 Push Jerk (155/105) Run 100m Then (Divide However) 80 Ring Rows 100 DB Box Step Up (1x50/1x35) 120 DB [...]
092625
Old City Benchmark 25.3 8 Rounds 5 Deadlift (225/155) 10 Box Jump (20/14) 4 Burpee EMOM including start (18 Minute Cap) ARM STRENGTH EMOM 9 30s Max Effort/30s Rest 1 Barbell Curls (45/35) 2 Barbell [...]
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