Friends, The weeks with theme WODs are the hardest to program. Sure, the traditional holiday WODs and hero WODs are already written... work done, right? For Old City it's all about making them FIT. (At [...]

Friends, Be sure to check out whiteboard at the gym for holiday hours. And, in our brief week next week, expect a few challenging holiday WODs. This week we've got some awesome work: Monday - [...]

We hope everyone had a restorative holiday! Most of us could use more sleep and protein... Quick note on a programming pivot: we're delaying our pistol progression until February or so. There are several variables [...]

Happy Thanksgiving Friends, Team, I add the "team" so often because it's fun to think of yourself as an athlete. After all, athletes get to pile more on the plate! And if there was any [...]

Friends, Team, It's feeling firmly Fall, yet the mosquitoes persist. Unbelievable. At least we've got a great week ahead. A few challenging WODs, a terrific strength day, and some pistol and snatch skill development. Monday: [...]

Team and Friends, Hope everyone had a great weekend. The week ahead... Monday - Sumo Deadlift strength, paired with a really nice hip prehab motion. Then a strength-y EMOM with lunges (held in the front [...]