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Meet Myra!
When I go on vacation it is to sit on a beach and enjoy sunlight. When Myra goes on a vacation it is to do something extraordinarily impressive. Myra, pictured below sitting on the stoop [...]
Meet Greg!
As if hiking the Acadia National Park wasn't hard enough on its own, Greg decided to do it with his son strapped to his back. Before we start handing out Father of the Year awards [...]
Meet Richard!
Richard, from the American Political Science Association's Membership Department, not only says hi, he says 'hello' can you go? This lumbar bending limbo champion grew up learning how to get down in the greater DC [...]
Meet Anne Marie!
Watch out football fans, because this die hard cheesehead is someone you don't want to mess with! Ladies and gentlemen, I have the honor of introducing Anne Marie: Growing up in Wisconsin wasn't enough cold for this [...]
Meet Andrew!
Old City, meet Andrew Zernovoj: Pictured above competing in the Nautica South Beach Triathlon, this former NCAA Football Player can do it all. Andrew is a California native who thought it was too easy to [...]
WOD
9/18/2023
Strength 1 A1 - Front squat* - Build to a Heavy 3 reps *The bar is to be taken from the ground, not the racks. A2 - Strict Pull-up 5 x 5 *Pick a scale [...]
9/17/2023
REST DAY! Get outside and do something fun. Or just relax! And learn more about Constitution/Citizenship Day Yoga at 10am. Gainz Club at 11am. SoberWOD at 3pm See you tomorrow!
9/16/2023
Strength A1 - Deadlift 3 x 5 A2 - KB Windmill 3 x 3/side Workout EMOM x 12 min 1 - 2 wall walks 2 - 9/6 cal bike 3 - 3 Power cleans @ [...]
9/15/2023
Strength A1 - Back squat 2 x 5 3 x 3 A2 - Calf raises 3 x 10 Workout 12 min AMRAP 12 Wall ball (20/14#) 9 Hang power clean (95/65#) 6 Burpees over the [...]
9/14/2023
Workout Old City Benchmark #4 20 min AMRAP 10 Sumo deadlift high pulls (95/65) 10 Push press (95/65) 10 Box jumps (24/20") **Compare to 4/3/23** Also, check out this link for board pictures from [...]
9/13/2023
Strength A1 - Bench press -2 x 5, 3 x 3 A2 - 1-arm DB row 4 x 8 Workout 24-12-6 Alt DB Snatch (50/35) 50 Double unders *Completed as 24 DB snatches, 50 double [...]
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