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Meet Laura!
Laura grew up in Seattle but first moved to DC in 2008 to work for her home state Senator (Sen. Cantwell). That's when she found out exactly how bananas the DC political scene is... After [...]
Meet Katie!
They told Katie to do a keg-stand. She did this: Originally from Norfolk, Katie's been living in Capitol Hill for the past 3 years working for a commercial real estate development company which is currently [...]
Meet Ashley!
Despite her yellow and green attire, this is not a rally for another Brazilian Soccer win. She might be wearing what appears to be a Marta jersey, but Ashley, in fact, is all Red, White, and Blue. [...]
Meet Kevin!
This VMI Graduate has run with the bulls in Pamplona. What else has Kevin gotten himself into? Meet him to find out! Old Cityzens, meet Kevin: After graduating VMI with degrees in International Studies and [...]
Meet Graham and Meredith, and Carissa!
Our first couple+roommate blog post!!! This ought to be fun! Meet Graham and Meredith: Now meet their third wh...err...roommate, Carissa: Packed and loaded this Kenya native... ...is all set and ready to to skydive. Carissa's mom [...]
Meet Alle!
Why is a Public Health microbiologist specializing in Emerging Infectious Diseases walking around a creek without shoes on? I'm not sure either, which means you'll have to learn more about Alle (pronounced Al-lee, short for [...]
WOD
12/25/2023
Merry Christmas from the Old City family to you and yours. May today, and all your days, be merry and bright.
12/24/2023
REST DAY And we're CLOSED There is the SoberWOD happening at 11:30am - Check out the website for The Phoenix or reach out to Coach Jack for more information. See you Tuesday! Enjoy a [...]
12/23/2023
Workout 9 RFT 3 Turkish Get Ups/arm (45/30) 6 Toes to bar 9 Box jumps (24/20) *This is a high volume workout. The TGUs will slow you down because they are a more complex movement, [...]
12/22/2023
Workout 12 Days of FITmas 1 Deadlift 2 Hang power cleans 3 Front squats 4 Burpees over the bar /total reps 5 x 4 Double unders 6 Power cleans 7 Thrusters 8 Squat cleans 9 [...]
12/21/2023
Strength 1 A1 - Overhead squat -Build to a heavy 3 reps in 20 minutes. A2 - Overhead mobility work Strength 2 B1 -Strict Pull ups - as challenging as possible - 4 x 5 [...]
12/20/2023
Strength A1 - Deadlift 5 reps at 65% 3 reps at 75% 2 reps at 85% 1 rep at 90% 1 rep at 95% 1 rep at your 1RM weight A2a - Frog pumps [...]
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