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The week ahead.. October 6th
Hey Old Cityzens! Ahhhh! All the signs of October - the floor is fixed! The weather is finally feeling more Fall-like! And the CrossFit Open is finally upon us! Wait.. wut? Yep! Normally held in [...]
The week ahead.. September 30th
Hey Old Cityzens! We're wrapping up September, which means a whole new month of good things ahead! Keep an eye out for the October newsletter on Tuesday, October 1st, outlining the events of October (Stretchflix [...]
The week ahead.. September 23rd
Hey Old Cityzens! What a great weekend for H Street Festival! Great turn out and great support from our members to help out with our collab with Haymaker for some good food and good [...]
The week ahead.. September 16th
Hey Old Cityzens! We're coming down from the DC Throwdown, just over a week behind us, and now we have the CrossFit Open coming up. Sign up HERE and participate. The first workout will [...]
The week ahead.. September 9th
Hey Old Cityzens! What a weekend! Oh man! We had NINE teams reppin' Old City at the DC Throwdown on Saturday, and they all just f*&*cking CRUSHED IT!! Rachel and Kayla took home third [...]
The week ahead.. September 2nd
Hey Old Cityzens! Posting this a day later than usual due to the Monday holiday. I'm glad we had a good turnout this morning at open gym - now it's time to get back [...]
WOD
9/9/2023
Strength A1 - Back squat -3 x 5 A2 - Seated DB Z-Press - 3 x 10 Workout 12 min AMRAP 5 Pull ups 10 KB Swings (70/53) 15 Sit ups
9/8/2023
Workout Old City Benchmark WOD #3 “The Chief” 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat a total of 5 times ***Score is total reps after [...]
9/7/2023
Strength A1 - Bench press -3 x 5 A2 - KB Pullover on medball 4 x 8 Workout 5 RFT 3 Man makers (45/30) 35 Double unders
9/6/2023
Strength A1 - Hang squat clean 2 x 2 2 x 2 2 x 2 2 x 2 **Complete each set twice at the same weight. You’ll have 4 different weights on the bar. A2 [...]
9/5/2023
Workout 21 min AMRAP 15/12 cal row 9 Power snatches (95/65) 6 Turkish Get-ups, total (50/35)
9/4/2023
Workout "Wilhelm Tell*" For Time Section 1 • 3 Rounds of: • 50 Double-Unders • 20 Alternating Dumbbell Snatches (50/35) Section 2 • 10-8-6 reps of: • Thrusters (95/75) • Chest-to-Bar Pull-ups Section 3 • [...]
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