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The Week Ahead – 6/16/25
Team, Friends, Old Cityzens, I'm feeling a bit sentimental on my second Fathers' Day, I wanted to express some gratitude for you all: I just love my job and genuinely appreciate all who attend class [...]
The Week Ahead – 6/9/25
Team, As mentioned in the newsletter, we'll dabble with adding in more benchmark workouts. We also plan to practice them a bit... June features Grace, and this week we start commence a few Grace-adjacent workouts [...]
The Week Ahead – 06/02/25
Team, the week ahead: Monday - Floor Press and Bent Over Row to start, followed by a 9-15 minute WOD in the spirit of Jackie. Sprint right through box jumps, pull-ups, and row. Tuesday - [...]
The Week Ahead – 5/26/25
Friends, we hope everyone had a great weekend, and hopefully a long weekend! Holiday weekends are always a great chance to reflect and practice gratitude... speaking for myself, it's very easy to get stuck in [...]
The Week Ahead – 5/19/25
Team, Friends, Hope we're all feeling strong. In case you forgot, I doubt you did, next Monday the 26th is Memorial Day Murph. 8 AM and 10 AM. A few sodas and snacks when the [...]
The Week Ahead – 5/12/25…
Team, Friends, Old Cityzens, Happy Mothers Day. I don't have the numbers, but I'm pretty sure we have more new Old City mothers/babies in the last 15 months than the previous 5 years combined. Undoubtedly [...]
WOD
061825
Strength A1 Deficit (DB) Box Handstand Push-Up 4x5 A2 Powell Raise 4x10/arm Old City Benchmark 25.1 AMRAP 20 20 DB Snatch (1x50/1x35) 20 DB Floor Press (2x50/2x35) 20 Ring Rows
061725
Double Strength A1 Front Squat 5-5-5-5 A2 KB Pullover 4x12 (53/35) B1 Lateral KB Front Rack Step Up 4x6/Leg (24"/20")(1x53/1x35) B2 Weighted Pull-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x5 @ 5s Negative 4x8+ [...]
061625
Core Strength A1 - Landmine Twist 3x20 (60/50) A2 - Suitcase March 3x30/Side (1x70/1x53) WOD 8 Rounds 5 Deadlift (225/155) 10 Box Jump (20/14) 4 Burpee EMOM including start
061425
Partner "Stonewall" You Go I Go In Honor of the Stonewall Riots on 6-28-69 AMRAP 30 6 Squat Clean (135/95) 28 Double Unders 6 Shoulder to Overhead (135/95) 9 Pull-Ups
061325
STRENGTH A1 - Back Squat 8-8-5-5 A2 - Yates Row 4x12 B1 - Barbell RDL 4x8 B2 - Matador Dip 4x5 @ Weight 4x5+ @ Strict BW 4x5 @ 5s Negatives
061225
Core Strength A1 - Landmine Twist 3x20 (60/45) A2 - KB Suitcase March 3x30 Steps/Side (1x70/1x53) WOD AMRAP 17 50 Double Under 16 KB Front Rack Reverse Lunge (2x53/2x35) 12 Toes to Bar [...]
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