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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 8-8-5-5 A2 Band Face Pull 3x10 Partner WOD You Go I Go (Divide however, but evenly) 3 Rounds 60 DB Snatch (1x50/1x35) Accumulate 3 Minutes Plank 20 Pull-Ups
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WOD "Jerry" Run 1 mile 2000m Row Run 1 mile
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Strength A1 Pistol Negative 3x2-3/leg* *5s descent, go lower and lower **use to establish WOD scaling WOD EMOM 16 1 - 5 Pistol (L/R) 2 - 5 Pistol (L/R) 3 - 10 Double Push-Up Burpee [...]
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STRENGTH A1 Hang Power Clean 3-3-2-2... *Build to WOD Weight WOD 5 Rounds for Time 3 Deadlift (275/185) 7 Box Jumps
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STRENGTH A1 KB Z Press 4x8 A2 Weighted Chin-Up 4x5 @ Weight or 4x5+ @ Strict Bodyweight WOD 4 Rounds for Time 3 Wall Walk 8 Ring Rows 12 Pullover Leg Raise (1x35/1x26) 100m KB [...]
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Strength A1 Front Squat 5-5-5-5 A2 DB Bent Over Row 4x10/Arm WOD 8 Minute AMRAP 15 KB Swing 10 Wall Ball (20/14)
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