BLOG
Meet Josh!
Josh plays the oboe for the U.S. Navy! Not only does that mean that Josh is a fantastic musician, it means Josh gets to play concerts for the most important occasions: 4th of July celebrations [...]
Meet Angela!
Old Cityzens, we have ourselves a Nutritionist! That's right, Angela is a Nutritionist for the USDA who loves to volunteer with the Capital Area Food Bank teaching nutrition in Cooking Matters classes. She's also in incredible [...]
Meet Maggie!
Maggie's from America's high five (Michigan for those of you who never played Where in the World is Carmen San Diego). She's a former professional horse rider and instructor and now she plays polo. Yes. [...]
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. [...]
WOD
1/12/2024
Strength A1 - Sumo deadlift -5-5-5-5 *Build up to a heavy 5 reps adding weight every set. *Leave 2-3 reps in the tank vs maxing out. *Take 2-3 seconds to lower the bar, showing good [...]
1/11/2024
Strength A1 - Back squat -3-3-3-3 *Take 3 seconds to get to the bottom of the squat. *Pause for 2 seconds before standing up. *Build to a heavy 3 reps, but don't max out. Leave [...]
1/10/2024
Workout 21-18-15-12-9-6-3 Thrusters (95/65) Toes to bar Box jumps (24/20") *Completed as 21 thrusters, 21 toes to bar, 21 box jumps.. 18 thrusters, 18 toes to bar, 18 box jumps.. continue this pattern by cycling [...]
1/9/2024
Strength A1 - Narrow grip Floor press -5-5-5-5 *Pause for 2 seconds every rep with the arms touching the ground. **Try to add weight each round without going so heavy that you max out. Leave [...]
1/8/2024
Strength 1 A1 - Pause hang power clean + front squat -Build to a heavy 3 of the complex in 20 min. **Pause for 2 sec at the hang position (just above the knees) before [...]
1/7/2024
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. SoberWOD at 11:30am - check out The Phoenix website for more information, or reach out to Coach Jack. See you [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!