BLOG
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 [...]
091325
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 [...]
The Week Ahead – 081725
Friends, Team, Old Cityzens, Monday - Upper Body forward day. Strength is our 3rd time through Half Kneeling Landmine Press, paired with the top 5 all time strength exercise the DB Bent Over Row. WOD [...]
WOD
110125
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 [...]
103125
STRENGTH A1 Power Position Power Clean + Power Clean 2-2-2 *Build to WOD Weight WOD 4 Rounds 2 Power Clean (185/135) 5 Burpee Over Bar 2 Power Clean (185/135) Run 200m Rest 120s
103025
STRENGTH A1 Bulgarian Split Squat (2) 4x5/Leg A2 Supported Single Leg RDL (2) 4x8/Leg WOD 6-5-4-3-2 Push Jerk (135/95) 15 KB Swings (53/35)
102925
Skill/Strength A1 Weighted Chin-Up 3-3-1-1 or 4x5+ @ Strict BW 4x5 @ 5s Neg A2 Kipping Handstand Push-Up Practice 3x3-5* *Practice for WOD WOD For Time 40 Box Jump Over (24"") 30 KB Front Rack [...]
102825
Double Strength A1 Sumo DL 4x5 A2 Paralette L-Sit 4x30-60s* *Hands on DBs, scale by lifting feet with band B1 Bench Press 4x5 B2 KB Pullover 4x12
102725
Strength A1 Strict Matador Dip 4x5 @ Weight 4x5+ @ Strict BW 4x5 @ 5s Negatives A2 DB Supinating Bent Over Row 4x10/Arm WOD "Jackie" For Time Row 1k 50 Thrusters (45/35) 30 Pull-Ups [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!