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The Week Ahead – 10/27/25
Team, Friends, Old Cityzens, It was a tough week for the Old City Community to say the least. If you didn't hear, we lost a beloved member: Kap. This is probably not the outlet to [...]
The Week Ahead – 10/20/25…
Team, Friends, Old Cityzens, Happy Sunday Night/Monday Morning. Thanks to all who came out and made Battle of the Classes the DEFINITIVE Capital Hill/H St. adults playing children's game event. Ain't no one doing it [...]
The Week Ahead – 10/13/25
Team, Happy Sunday Night/ Monday, I hope the weekend was excellent. The Week Ahead: Monday - Strength is close grip pause floor Press. It's paired with shoulder prehab work. I didn't want to like this [...]
The Week Ahead – 10/5/25…
Team, Friends, Old Cityzens, Don't forget to sign up for Battle of the Classes 2.0 on Saturday 10/18. There's a sign up sheet up front in the gym... If you're not sure which class you [...]
The Week Ahead – 9/29/25
Team, Friends, Old Cityzens, The Week Ahead: Monday - Starting strong with double strength day. Back Squat, Medicine Ball Throw (Power! Rotation!), Bulgarian Split Squat, Inverted Row (really hard if you do it right!) Tuesday [...]
The Week Ahead – 9/22/25…
Team, Happy first day of Autumn. Here's to flannel, many of the best holidays, cinnamon flavored things, and crisp weekend days of football... The week ahead: Monday - Skill/strength first, 10-15 minutes to practice the [...]
WOD
120325
STRENGTH A1 Hang Power Clean 3-3-2-2... *Build to WOD Weight WOD 5 Rounds for Time 3 Deadlift (275/185) 7 Box Jumps
120225
STRENGTH A1 KB Z Press 4x8 A2 Weighted Chin-Up 4x5 @ Weight or 4x5+ @ Strict Bodyweight WOD 4 Rounds for Time 3 Wall Walk 8 Ring Rows 12 Pullover Leg Raise (1x35/1x26) 100m KB [...]
120125
Strength A1 Front Squat 5-5-5-5 A2 DB Bent Over Row 4x10/Arm WOD 8 Minute AMRAP 15 KB Swing 10 Wall Ball (20/14)
112925
Partner WOD You Go I Go 12 Rounds (6 Each) 15 KB Swing (53/35) 5 Power Clean (95/65) 5 Push Press (95/65) 10 Box Jump (24"/20") then 800m Team Relay (4x100m each) [...]
112625
Skill/Strength A1 Hang Power Snatch 3-3-2-2... *Build to WOD Weight WOD E3MOM x 8 2 Power Snatch (165/115) Bike 15/12 Cal OR Row 20 Cal* *Alternate as equipment allows
112525
Holiday Sampler WOD! (Friendsgiving Edition) Compare to 112524 Sample Platter (Friendsgiving Update) 4 Rounds 5 Pull-Ups 10 Push-Ups 20 Reverse Lunges 3 Rounds 9 Deadlift (155/115) 6 Hang Power Clean (155/115) 3 Shoulder to Overhead [...]
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