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The Week Ahead – 11/17/25…
Friends, Old Cityzens, The Week Ahead: Monday - My kind of day... Strength is Dip and Pullover. WOD is several rounds of a sprint. 3 heavy DL, 6 Burpee pull-ups. Built in rest. I think [...]
The Week Ahead – 11/10/25
Team, Friends, Old Cityzens, I've said it before, but our community is something to behold. Our fundraiser/tribute to Kap was assuredly the most people we've had doing a workout at the gym ever. If your [...]
The Week Ahead – 11/03/25
Team, Friends, The Week Ahead: Note: very hard hero WOD on Saturday in Honor of Kap. Hope you can all make... and if you value doing well on Saturday I'd rest up Friday, and fuel [...]
The Week Ahead – 10/27/25
Team, Friends, Old Cityzens, It was a tough week for the Old City Community to say the least. If you didn't hear, we lost a beloved member: Kap. This is probably not the outlet to [...]
The Week Ahead – 10/20/25…
Team, Friends, Old Cityzens, Happy Sunday Night/Monday Morning. Thanks to all who came out and made Battle of the Classes the DEFINITIVE Capital Hill/H St. adults playing children's game event. Ain't no one doing it [...]
The Week Ahead – 10/13/25
Team, Happy Sunday Night/ Monday, I hope the weekend was excellent. The Week Ahead: Monday - Strength is close grip pause floor Press. It's paired with shoulder prehab work. I didn't want to like this [...]
WOD
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A1 Pistol Negative 3x2/leg* @ 5s *all one leg, then the other. go lower and lower, measure depth **use wedge and plate counterbalance B1 E2MOM x 6 2 Pause Pistol/leg WOD 2 Rounds for Time [...]
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Strength A1 Weighted Dip 4x5 @ Weight or 4x5+ @ Strict BW 4x5 @ 5s Negatives A2 KB Pullover 4x10 WOD 5 Rounds for Time 3 Deadlift (275/185) 6 Burpee Pull-Up Rest 60s
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Partner WOD You Go I Go 12 Rounds (6 Each) 2 Hang Power Clean (155/105) 2 Shoulder to Overhead (155/105) Run 100m Then 12 Rounds (6 Each) 25" Walking Lunge (2x50/2x35) 5 Double Push-Up Burpee [...]
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Skill/Strength A1 Handstand Kick-Up 4x5* *Hold top for 5s, keep hands in place A2 Weighted Mixed Grip Chin-Up 4x3/Side @ Weight 4x3+/Side @ Strict BW 4x3/Side @ 5s Negatives WOD 12 Minute AMRAP 10 Deadlift [...]
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STRENGTH A1 Power Clean 3-3-2-2-1-1 A2 Underhand Med Ball Throw 3x5/side WOD 3 Rounds for Time Run 800m 10 Push-Up Renegade Row (2x50/2x35)
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