Blog

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 [...]

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 [...]

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 [...]

WOD

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Strength A1 Bench Press 8-8-5-5 A2 Band Face Pull 3x10 Partner WOD You Go I Go (Divide however, but evenly) 3 Rounds 60 DB Snatch (1x50/1x35) Accumulate 3 Minutes Plank 20 Pull-Ups

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WOD "Jerry" Run 1 mile 2000m Row Run 1 mile

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Strength A1 Pistol Negative 3x2-3/leg* *5s descent, go lower and lower **use to establish WOD scaling WOD EMOM 16 1 - 5 Pistol (L/R) 2 - 5 Pistol (L/R) 3 - 10 Double Push-Up Burpee [...]

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STRENGTH A1 Hang Power Clean 3-3-2-2... *Build to WOD Weight WOD 5 Rounds for Time 3 Deadlift (275/185) 7 Box Jumps

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STRENGTH A1 KB Z Press 4x8 A2 Weighted Chin-Up 4x5 @ Weight or 4x5+ @ Strict Bodyweight WOD 4 Rounds for Time 3 Wall Walk 8 Ring Rows 12 Pullover Leg Raise (1x35/1x26) 100m KB [...]

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Strength A1 Front Squat 5-5-5-5 A2 DB Bent Over Row 4x10/Arm WOD 8 Minute AMRAP 15 KB Swing 10 Wall Ball (20/14)

PREPARING YOU FOR LIFE

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