Blog

The Week Ahead – 11/17/25…

Friends, Old Cityzens, The Week Ahead: Monday - My kind of day... Strength is Dip and Pullover. WOD is several rounds of a sprint. 3 heavy DL, 6 Burpee pull-ups. Built in rest. I think [...]

Team, Friends, Old Cityzens, I've said it before, but our community is something to behold. Our fundraiser/tribute to Kap was assuredly the most people we've had doing a workout at the gym ever. If your [...]

The Week Ahead – 11/03/25

Team, Friends, The Week Ahead: Note: very hard hero WOD on Saturday in Honor of Kap. Hope you can all make... and if you value doing well on Saturday I'd rest up Friday, and fuel [...]

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 [...]

WOD

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Skill/Strength A1 HS Kick Up Drill 4x5* *Hold top for 5s **Start on wall, progress to partner assisted freestanding A2 Band Anchored Leg Raise 4x15 Partner WOD You Go I Go 8 Rounds (4 Each) [...]

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DOUBLE IN STRENGTH A1 Bulgarian Split Squat 4x6/Leg A2 Weighted Rotating Ring Chin-Up 4x5 @ Weight 4x5+ @ Strict 4x5 @ Bar Chin Up Negative 4x5+ @ Banded Bar Chin-Up B1 Barbell RDL 4x8 B2 [...]

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STRENGTH A1 Bench Press 10-8-5-5 A2 Barbell Curl 4x10 WOD 3 Rounds Run 400m 16 DB Snatch (50/35)

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Strength A1 Bench Press 10-8-5-5 A2 DB Powell Raise 3x10/Arm (15/10) Partner WOD You Go I Go 16 Rounds (8 Each) 10 KB Reverse Lunge (2x53/2x35) 10 Side Shuffle 10 AbMat Sit-Ups

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DOUBLE STRENGTH A1 Front Squat (2) 5-5-5-5 A2 Landmine Twist 4x20 B1 KB Z-Press (2) 4x8 B2 - Yates Row (1) 4x12

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WOD AMRAP 20 3 Hang Power Snatch (115/85) 8 Toes to Bar Run 100m

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