Blog

The Week Ahead – 7/14/25…

Team, Friends, Old Cityzens, We hope everyone is loving life and bearing the heat well. The Week Ahead: Monday - We kick off the week with a benchmark, "Artie." It's a spin on Cindy that [...]

Team, Friends, Old Cityzens, We hope everyone is feeling good after the long weekend! Although with the heat it's tough to feel totally recovered (I think so, anyway). The week ahead: Monday - Weighted Chins [...]

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 [...]

The Week Ahead – 06/23/25

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 [...]

WOD

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Strength A1 Strict Matador Dip 4x5 @ Weight 4x5+ @ Strict BW 4x5 @ 5s Negatives A2 DB Supinating Bent Over Row 4x10/Arm WOD "Jackie" For Time Row 1k 50 Thrusters (45/35) 30 Pull-Ups [...]

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Partner WOD 20 Rounds (10 Each) You Go I Go 5 Deadlift (185/135) 3 Burpee Pull-Up 15 Double Under Mobility A1 - Cobra Pose 2x60s A2 - Pancake Straddle 2x60s

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WOD 24 Minutes 4 Minute Cal Bike 1 Minute AbMat Sit-Up 1 Minute DB Floor Press (2x50/2x35) 4 Minute Cal Row 1 Minute AbMat Sit-Up 1 Minute Push-Ups 4 Minute Cal Bike 1 Minute AbMat [...]

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DOUBLE STRENGTH A1 Strict Matador Dip 4x5 @ Weight or 4x5+ @ Strict BW 4x5 @ 5s Negatives A2 Weighted Pull-Up 3-3-1-1 @ Weight or 4x5+ @ Strict EMOM 16 1 - 5 KB Complex* [...]

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STRENGTH A1 Power Position Power Snatch 3-3-3 WOD 10 Rounds for Time 2 Power Snatch (155/105) 3 Box Jump (24"/20") Run 100m Rest 60s

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STRENGTH A1 E3MOM x 8 Rounds (24 Minutes) 3 Thruster 5 Strict Chin-Ups* 8 Side Shuffles *Add weight/Scale to reduced reps **Score is thruster weight B1 Half Kneeling Landmine Press (2) 4x8 B2 Yates Row [...]

PREPARING YOU FOR LIFE

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