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The week ahead… July 15th
Hey Old Cityzens! Another week in the books. We're plowing our way though July, but there's still plenty of summer ahead of us. Especially plenty of heat. Be sure to stay hydrated throughout the [...]
The week ahead.. July 8th
Hey Old Cityzens! I hope you had a happy, safe, and fun 4th of July weekend, and enjoyed watching the Women's World Cup on Sunday. We're back to our normal schedule this week, and [...]
The week ahead.. July 1st
Hey Old Cityzens! Oh man.. we made it to July.. barely, tho, right? I don't have a lot of announcements because we have the newsletter coming your way Monday morning, but I'll give you a [...]
The week ahead.. June 24th
Hey Old Cityzens! *Spoiler - "Annie" on Wednesday* What an awesome weekend! Big shout out to Kayla, Rachel, Sean C, and Zack for reppin' Old City at the SuperFit Games in Lorton on Saturday. [...]
The week ahead.. June 17th
Hey Old Cityzens! I hope you had a great weekend. We've got some good stuff coming up this weekend with the DC Breeze game on Saturday. If you didn't claim your tickets by last Friday, [...]
The week ahead.. June 10th
Hey Old Cityzens! Another great week and weekend in the books, and we're going to keep truckin' along. The main thing I want to talk about are all the great events we have coming [...]
WOD
8/31/2023
Strength 1 A1 - Hang power snatch 3-3-3-3-3 A2 - Strict Pull-up 5 x 5 *Pick a scale - strict, weighted, banded, toe/barbell assisted, negatives, etc, that allows you to complete all 5 reps each [...]
8/30/2023
Old City Benchmark #2 “The Ghost” 6 rounds, for total reps 1 min rowing, calories 1 min burpees 1 min double unders 1 min rest *Work for 3 minutes straight before resting for one minute. [...]
8/29/2023
Strength A1 - Deadlift -6-6-4-4 *deadstop A2 - Straight leg hip abductions - 3 x 10/leg Workout 7 RFT 5 Deadlifts (225/155) 7 DB Push press (50/35)
8/28/2023
Strength A1 - Back squat - 8-8-6-6 A2 - Wall tib raises - 4 x 10 Workout 10 min AMRAP 5 Hand release T push-ups 5 KB Swings(53/35) 5 Goblet squats (53/35) *Can you complete [...]
8/27/2023
REST DAY! Get outside and do something fun. Or stay inside and watch Pee Wee's Big Adventure in honor of the late Paul Reubens 🙁 who was born on this day in 1952. Yoga [...]
8/26/2023
Strength A1 - Bench press -8-8-6-6 A2 - 1-arm DB row 4 x 10/arm Workout 10 min AMRAP 8 Wall balls (20/14) 8 Knees to elbow
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