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The Week Ahead – 11/17/25…

Friends, Old Cityzens, The Week Ahead: Monday - My kind of day... Strength is Dip and Pullover. WOD is several rounds of a sprint. 3 heavy DL, 6 Burpee pull-ups. Built in rest. I think [...]

Team, Friends, Old Cityzens, I've said it before, but our community is something to behold. Our fundraiser/tribute to Kap was assuredly the most people we've had doing a workout at the gym ever. If your [...]

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 [...]

WOD

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Core Strength A1 Landmine Twist 4x20 (60/45) A2 KB Suitcase March 4x30 Steps/Side (70/53) WOD AMRAP 15 3 Wall Walk 6 Strict Chin-Up 10 Box Jump (24""/20"") 25 Double Unders

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A1 Back Squat 6-6-6-6 A2 Underhand Med Ball Throw 4x5/Side B1 Bench Press 5-5-5-5 B2 KB Pendlay Row 4x10

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A1 Pistol Negative 3x2/leg* @ 5s *all one leg, then the other. go lower and lower, measure depth **use wedge and plate counterbalance B1 E2MOM x 6 2 Pause Pistol/leg WOD 2 Rounds for Time [...]

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Strength A1 Weighted Dip 4x5 @ Weight or 4x5+ @ Strict BW 4x5 @ 5s Negatives A2 KB Pullover 4x10 WOD 5 Rounds for Time 3 Deadlift (275/185) 6 Burpee Pull-Up Rest 60s

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Partner WOD You Go I Go 12 Rounds (6 Each) 2 Hang Power Clean (155/105) 2 Shoulder to Overhead (155/105) Run 100m Then 12 Rounds (6 Each) 25" Walking Lunge (2x50/2x35) 5 Double Push-Up Burpee [...]

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Skill/Strength A1 Handstand Kick-Up 4x5* *Hold top for 5s, keep hands in place A2 Weighted Mixed Grip Chin-Up 4x3/Side @ Weight 4x3+/Side @ Strict BW 4x3/Side @ 5s Negatives WOD 12 Minute AMRAP 10 Deadlift [...]

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