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The week ahead.. July 31st
Hey Old Cityzens! I hope everyone had great weekend. And it was a BIG weekend! Coach Kyle got married. And Old City had its Semi-Biennial* Potluck/Picnic on Saturday. *loosely every 2 yrs. I'm not [...]
The week ahead.. July 24th
Hey Old Cityzens! I hope everyone had great weekend. Summer Picnic/Potluck! This Saturday, July 29th, from 2-5pm, join us in the NE corner of Stanton Park - between 6th St and C St and [...]
The week ahead.. July 17th
Hey Old Cityzens! I hope everyone had great weekend and is looking forward to getting back in the gym. July Picnic/Potluck The date of this month's picnic is Saturday, July 29th from 2-5pm. We'll [...]
The week ahead.. July 10th
Hey Old Cityzens! I hope everyone had great weekend. So much going on around DC these days! If you're ever at a loss for something to do, check out the Washingtonian Magazine for a [...]
The week ahead.. July 3rd
Hey Old Cityzens! I hope everyone is having a great weekend, and is maybe extending it a bit longer with a few days off to start the week. Check the schedule below if you're [...]
The week ahead.. June 26th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed some time outside with the great weather and long nights. And I hope you're ready for another great week of workouts. Hand Care! [...]
WOD
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WOD 3 Rounds Row 1000m 20 Deadlifts (225/155) 20 Burpee *25 Minute Cut-Off MOBILITY A - Side Lying Quad Stretch 1x60s/Side B - Box Hamstring Stretch 1x60/Side C - Seated QL Stretch 1x60s/Side *Use 2.5# [...]
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STRENGTH A1 Pressing Overhead Squat 3x2-3* *Empty Bar or PVC Pipe. B1 Snatch 2-2-2-1-1 WOD AMRAP 10 10 Hand Release Push-Ups 10 Box Step Ups (1x50/1x35)(24"/20")
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STRENGTH A1 - Strict Pull-Up 8-8-5-5 @ Weight 4x5+ @ Strict Bodyweight 4x5 @ Negatives 4x8+ Band A2 - Landmine Twist 4x20 (55/45) WOD 5 Rounds 2 Minutes Work/2 Minutes Rest 10 Wall Balls (20/14) [...]
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Strength A1 - Strict Dip 5-5-3-3 @ Weight or 4x5+ @ Strict Bodyweight 4x5 @ Negatives 4x8+ @ BAnd A2 - DB Top Down Row 4x16 (8/arm) Strength WOD EMOM 12 1 - 1x6 Hang [...]
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Strength A1 Back Squat 10-10-10 A2 Tib Raise 4x Max Effort WOD 20 Rounds for Time 4 DB Snatch (1x50/1x35) 4 DB OH Lunge 3 Box Jump (24"/20") *13 Minute Cap
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Open Gym! 9 to 11.
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