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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 [...]
The Week Ahead – 9/14/25
Team, Friends, Old Cityzens, A quick note: Saturday is the H St. Fest! Please plan your route to Saturday's classes accordingly! The Week Ahead: Monday - Medium-Long WOD, maybe 20 minutes. Bigger numbers of Wall [...]
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Partner WOD You Go I Go - Divide However 5 Rounds 50 KB Swings (53/35) 40 Push Press (45/35) 40 DB Reverse Lunge (2x40/2x25) 20 Burpees
The Week Ahead – 09/08/25…
Team, September is here! Back to business. The week ahead: Monday - Core strength, including Half Kneeling wood-chop and Deadbug. Then a fun WOD with heavy Deadlifts (275/205), a few push-ups, and running. Rest is [...]
The Week Ahead – 09/02/25
Team, Friends, Old Cityzens, Our coaches hope everyone had a restful Labor Day weekend. I read a thing the other week about people subconsciously getting competitive with their free time and vacations, and how it [...]
WOD
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STRENGTH A1 Power Position Power Clean + Power Clean 2-2-1-1... *Build to WOD Weight WOD E2MOM x 10 2 Power Clean (185/135) 4 Side Shuffle 6 Wall Ball (20/14)
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STRENGTH A1 Bench Press 4x5 A2 DB Bent Over Row 4x10/Arm WOD 4 Rounds for Time 24 AbMat Sit-Ups 12 DB Curl and Press (2x25/2x15)* 12 KB Front Rack Lateral Step Up (1x53/1x35)(6/leg) 12 Bench [...]
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STREGNTH A1 Mixed Grip Chin-Up 4x3/Side @ Weight 4x3+/Side @ Strict 4x3/Side @ 5s Negative A2 Handstand Kick-Up 4x5* *hold top for 5s, try not to move hands WOD AMRAP 11 15 Cal Row 8 [...]
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Core Strength EMOM 9 1 12 Superman Arch Pulse (2s Pause) 2 12 Straight Arm Side Plank Pulse 3 12 Straight Arm Side Plank Pulse* *DB at hips if easy WOD 4 Rounds for Time [...]
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DOUBLE STRENGTH A1 Sumo Deadlift (2) 5-5-3-3 A2 Half Kneeling Landmine Press 4x5/Arm B1 KB Front Rack Bulgarian Split Squat (3) 4x5/Leg B2 Australian Row 3x10* *supine/underhand grip
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Partner WOD You Go I Go Partner WOD You Go I Go 10 Rounds (5 Each) 4 Front Squat (155/105) 6 Push-Up 8 Wall Ball (20/14) then 10 Rounds (5 Each) 10 DB Renegade Row [...]
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