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Jen Does Stuff – rowing and goal setting
On February 2nd, I rowed a half marathon -- 21,087m However, this story starts over a month ago. But more accurately, it has been at least 8 years in the making. I have been an [...]
The week ahead.. February 4th
Hey Old Cityzens! I hope you had a great weekend, maybe watched some sports ball, and that your favorite team won. Yeah sports! Speaking of sports, shout out to our members who competed this weekend! [...]
The week ahead.. January 28th
Hey Old Cityzens! I hope you had a great weekend. Speaking of the weekend, a reminder that our regular weekend schedule is as follows.. Saturday - 9 and 10am classes, 11-1pm open gym Sunday - [...]
The week ahead.. January 21st
Hey Old Cityzens! I hope you had a great weekend and stayed WARM! It's January, though, so.. *shrug*. One super quick reminder about Monday's schedule -- NO CHANGES. It is a federal holiday and [...]
The week ahead.. January 14th
Hey Old Cityzens! How about this SNOW!! It is January, and I love me some warm/mild temps, but it's nice to see some of this white stuff from time to time. And it is [...]
The week ahead.. January 7th
Hey Old Cityzens! I hope you had another great weekend and spent some time outside. I feel spoiled with this awesome weather! As a native Michigander, even though I've lived in DC for nearly [...]
WOD
8/6/2023
REST DAY! Get outside and do something fun. Or just relax! *This is where I'm hanging out this weekend <3 -Yoga at 10am. *No Gainz Club today* -SoberWOD 3pm - click HERE for details [...]
8/5/2023
Strength A1 - Back squat 10-10-10 A2 - Calf raises 3 x 12/both legs at the same time Workout 5 RFT 20 Sit ups 20 DB Push press (40/25) *10 min cap [...]
8/4/2023
Workout 20 min AMRAP 30 Double unders 7 Deadlifts (155/105) 5 Box jumps (30/24) 3 Chest to bar pull ups Bi/Tri Cashout 10-9-8-7-6-5-4-3-2-1 DB Crush grip curls DB Overhead extensions
8/3/2023
Strength A1 - Bench press -5-5-5-3-3 A2 - 1-arm DB Row - 4 x 10/arm Workout Old City Benchmark #7 1,000m row Compare to 6/16/23 **Click HERE to compare to 4/20/23 [...]
8/2/2023
Strength 1 A1 - Hang power snatch 3-3-3-3-3 A2 - Double KB Racked Heel Elevated Squats - 4 x 4, tempo down 3, hold 1, up 1 Strength 2 B1 - Hip Thrust 4 x [...]
8/1/2023
Workout 5 RFT 20 Air squats 20 Hand release push ups 20 Walking lunge steps 400m run Accessory Work Banded Face Pulls - 3 x 10 Banded Good mornings - 3 x 10 [...]
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