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The week ahead.. August 7th
Hey Old Cityzens! I hope everyone had great weekend. I'm still in Michigan (typing this on Thursday) and will have a more robust update *next* weekend, until then, read up on a few things [...]
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 [...]
WOD
031925
STRENGTH A1 - Back Squat 4x5 A2 - Straight Leg Abduction 4x10/Leg WOD "Gwen " 3 Rounds of 5 minutes 15-12-9 Unbroken Clean and Overhead *rest as needed/remainder of time **score is heaviest unbroken clean [...]
031825
WOD 5 Rounds for Time Run 400m 5 Handstand Push-Up 7 Burpees 9 Pull-Ups 30 Minute Cap MOBILITY A1 - Overhead Banded Lat Stretch 1x60s/Side A2 - Banded Couch Stretch 1x60s/Side
031725
STRENGTH A1 - Barbell Sumo RDL 4x8 A2 - Weighted Matador Dip 5-5-3-3 or 4x5 @ strict BW 4x5 @ negatives 4x8+ @ band B1 - Bulgarian Split Squat 4x5/Leg B2 - Yates Row 4x10 [...]
031525
Strength A1 - Bench Press 4x5 A2 - DB Bent Over Row 4x10/Arm Partner WOD You Go I Go 10 Rounds Run 100m (together) 13 Wall Balls (20/14)(5 rounds each) Then 100 AbMat Sit-Ups (Divide [...]
031425
CrossFit Open 25.3 For Time 5 Wall Walks 50 Calorie Row 5 Wall Walks 25 Deadlift (225/155) 5 Wall Walks 25 Clean (135/85) 5 Wall Walks 25 Snatch (95/65) 20 Minute Time Cap
031325
STRENGTH A1 - Weighted Ring Push-Up 4x5 @ Weight or 4x5 @ Strict 4x5+ @ Band A2 - Powell Raise 4x10/Arm WOD 2-4-6-8-10 Strict Chin-Up 2-4-6-8-10 KB Front Squat (2x53/2x35) 15 Double Unders [...]
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