Blog

The Week Ahead – 12/29/25…

Team, Friends, Old Cityzens, Reminder that we've got a few new class options in the new year, Engine and Muscle Lab! We will start these on 1/8 and 1/9! And because of New Year's Day, [...]

The Week Ahead – 12/22/25…

Team, Friends, Old Cityzens, Happy Holidays and Merry Christmas Week. I hope you all have plans to relax and enjoy family... but also plans to get after it at Old City this week. A few [...]

The Week Ahead – 12/15/25…

Team, Friends, Old Cityzens, It is cold and everyone I know is sick. Don't let it get to you: show up to the gym and kick some ass. Showing up is the hardest part. Or, [...]

Team, Friends, Old Cityzens, Hope everyone is enjoying the cold. Without the wind I like it a lot... but I like most every season! The Week Ahead: Monday - Pistols as Skill/Strength, paired with Weighted [...]

The Week Ahead – 12/01/25…

We hope everyone had an amazing Thanksgiving. I try to remind myself that even though the travel is a pain in the ass, and I really really like my own bed... love and rituals are [...]

The Week Ahead – 11/25/25…

Team, Friends, Old Cityzens, Happy Thanksgiving Week! A brief week, so it's hard to get everything in. Reminder: No evening classes on Wednesday. We're closed Thursday and Friday. Saturday is limited hours: Hero WOD at [...]

WOD

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Core Strength EMOM 9 1 15 Tuck Up 2 12 SA Side Plank Pulse 3 12 SA Side Plank Pulse WOD EMOM 16 1 10 KB Front Squat (2x53/2x35) 2 20 Landmine Twist (55/45) 3 [...]

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WOD New Year New You 150 Double Unders 30 Shoulder to Overhead (135/95) 2026m Row 30 Pull-Up 150 Double Unders

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Strength A1 Barbell Split Squat 4x5/leg A2 DB Bent Over Row 4x12/arm WOD 10 Rounds for Time 10 Sumo Deadlift High Pull (95/65) 10 Double Push-Up Burpee *14 Minute Cap

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Partner WOD You Go I Go 40 Rounds (20 Each) 4 Single Arm Hang DB Snatch (1x50/1x35)(L or R) 4 DB OH Lunge (Same Weight) 3 Box Jump (24"/20") *30 Minute Cap [...]

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STRENGTH A1 Hang Power Clean 3-2-1-1-1... *Build to WOD Weight WOD AMRAP 15 2 Power Clean (165/115) 5 Toes to Bar Run 200m

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STRENGTH A1 Half Kneeling Landmine Press 4x8/Arm A2 DB Bent Over Row 4x12/Arm WOD 3 Rounds for Time Row 500m 15 Strict Barbell Curl (45/35) 40 Walking Lunge Accumulate 90s Plank 20 Minute Cap

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