Blog

The Week Ahead – 06-30-25

Team, Friends, Old Cityzens, Happy Independence Day Week. Quick reminder of our Holiday hours: Thursday - normal, but no 630 Friday 7/4 - Hero WOD @ 9 and 1030 AM (more below) Saturday - Closed [...]

Team, Friends, Old Cityzens, A quick note on Summer running, especially with record heat this week. Old City's programming will not omit running during the summer. We may keep the distances shorter, but we will [...]

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 [...]

WOD

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STRENGTH A1 E2.5MOM x 7 Rounds (17.5 Minutes) 2 Back Squat (Heavy) 4 Seated Box Jump (30"/24") B1 Barbell Pendlay Row 4x10 (155/105) B2 KB Front Rack Lateral Step Up 4x6/Leg (1x53/1x35) [...]

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Strength A1 Turkish Get Up 2-2-1-1/side WOD "Lynne" 5 Rounds of 4 Minutes 1 Set Max Effort Bench Press (165/105)* 1 Set Max Effort Pull-Ups** rest remainder of time *Choose bench weight that allows for [...]

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Core Strength EMOM 9 1 - 1x20 Bear KB Drag Through (35/26) 2 - 1x12 Straight Arm Side Plank Pulse 3 - 1x12 Straight Arm Side Plank Pulse WOD 12 Rounds for Time 2 Power [...]

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Skill/Strength A1 Chest to Wall Handstand Hold 4xMax Effort or Accumulate 2 Minutes A2 Tall Kneeling Band Pass Through 4x8 Partner WOD You Go I Go 4 Rounds of 4 Minutes Work/1 Min Rest [...]

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WOD 21-18-15-12-9-6-3 Floor Press (2x50/2x35) Calorie Row AbMat Sit-Up Beach Muscles EMOM 9 1 - x25 Straight Arm Band Lat Pulldown 2 - X10 DB Supine Front Raise (2x10/2x5) 3 - X10 DB Lateral Raise [...]

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STRENGTH A1 Front Squat 5-5-5-5 A2 Deficit (DB) Box Handstand Push-Up 4x5 *start at 20" then go higher *scale to DB Down-Dog Push-Up or Banded Down-Dog Push-Up B1 - Box KB Front Rack Lateral Step [...]

PREPARING YOU FOR LIFE

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