Blog

The Week Ahead – 06-30-25

Team, Friends, Old Cityzens, Happy Independence Day Week. Quick reminder of our Holiday hours: Thursday - normal, but no 630 Friday 7/4 - Hero WOD @ 9 and 1030 AM (more below) Saturday - Closed [...]

Team, Friends, Old Cityzens, A quick note on Summer running, especially with record heat this week. Old City's programming will not omit running during the summer. We may keep the distances shorter, but we will [...]

The Week Ahead – 6/16/25

Team, Friends, Old Cityzens, I'm feeling a bit sentimental on my second Fathers' Day, I wanted to express some gratitude for you all: I just love my job and genuinely appreciate all who attend class [...]

The Week Ahead – 6/9/25

Team, As mentioned in the newsletter, we'll dabble with adding in more benchmark workouts. We also plan to practice them a bit... June features Grace, and this week we start commence a few Grace-adjacent workouts [...]

The Week Ahead – 06/02/25

Team, the week ahead: Monday - Floor Press and Bent Over Row to start, followed by a 9-15 minute WOD in the spirit of Jackie. Sprint right through box jumps, pull-ups, and row. Tuesday - [...]

The Week Ahead – 5/26/25

Friends, we hope everyone had a great weekend, and hopefully a long weekend! Holiday weekends are always a great chance to reflect and practice gratitude... speaking for myself, it's very easy to get stuck in [...]

WOD

063025

Core Strength EMOM 9 1 - 1x20 Bear KB Drag Through (35/26) 2 - 1x12 Straight Arm Side Plank Pulse 3 - 1x12 Straight Arm Side Plank Pulse WOD 12 Rounds for Time 2 Power [...]

062825

Skill/Strength A1 Chest to Wall Handstand Hold 4xMax Effort or Accumulate 2 Minutes A2 Tall Kneeling Band Pass Through 4x8 Partner WOD You Go I Go 4 Rounds of 4 Minutes Work/1 Min Rest [...]

062725

WOD 21-18-15-12-9-6-3 Floor Press (2x50/2x35) Calorie Row AbMat Sit-Up Beach Muscles EMOM 9 1 - x25 Straight Arm Band Lat Pulldown 2 - X10 DB Supine Front Raise (2x10/2x5) 3 - X10 DB Lateral Raise [...]

062625

STRENGTH A1 Front Squat 5-5-5-5 A2 Deficit (DB) Box Handstand Push-Up 4x5 *start at 20" then go higher *scale to DB Down-Dog Push-Up or Banded Down-Dog Push-Up B1 - Box KB Front Rack Lateral Step [...]

062525

STRENGTH A1 - Turkish Get Up 3-3-2-2-1/side A2 - DB Supinating Bent Over Row 4x15/arm WOD AMRAP 15 8 Toes to Bar 6 Burpee Box Jump (24"/20") Run 100m

062425

Strength A1 Clean and Jerk 4-4-2-2 WOD "Grace" 30 Clean and Jerks for Time (135/95)

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