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The week ahead.. May 9th
Hey Old Cityzens! I hope everyone had great weekend. And Happy Mother's Day to our gym moms, moms-to-be, foster moms, etc. May Newsletter If you missed it last Sunday, check it out HERE! May [...]
The week ahead.. May 2nd
Hey Old Cityzens! April showers brought us May flowers, and all the pollen and allergies that comes with the changing season. Pollen happens when flowers can't keep it in their plants. *rimshot!* ... *sad [...]
The week ahead.. April 25th
Hey Old Cityzens! What a great weekend! And what a great weekend for some members competing in the Festivus Games on Saturday. Congrats to Jeff G, Lisa R, Ken K, and Sherry Y for [...]
The week ahead.. April 18th
Hey Old Cityzens! I hope everyone had great weekend. Happy Easter and Passover to those that celebrate. I spent a few days in Boston last week. I didn't to get to be much of [...]
The week ahead.. April 11th
Hey Old Cityzens! I hope everyone had great weekend and got outside to enjoy some fresh air. I’m really allergic to pollen, but I feel this Spring will be breathtaking. March Music Madness Thanks to [...]
The week ahead.. April 4th
Hey Old Cityzens! How can you tell the weather’s getting warmer? There’s a spring in people’s step. Short post today because everything was in the newsletter.. Speaking of newsletter... April Newsletter Did you get [...]
WOD
6/19/2022
REST DAY! Get outside and do something fun. Or just relax! Learn more about Juneteenth, read up on African American history and culture, and shop small at Black-owned businesses in the DMV. See you [...]
6/18/2022
Strength Push/Pull/Core 40/20 x 4 1 - Down dog push ups 2 - Banded rows 3 - L-sit **Do as many down dog push ups as you can in 40 seconds, rest 20 seconds; do [...]
6/17/2022
Workout Every minute, on the minute, for 5 rounds 1 - 12/9 bike calories 2 - 8 Pistols/total, alternating legs 3 - 6 Strict chest to bar pull ups 4 - 4 Wall walks 5 [...]
6/16/2022
Strength Bench press Heavy 3 *Tempo of 2 sec down, hold for 1 at the chest, 1 sec up, hold for 1 at the top. Workout 5 RFT 15 Wall ball (20/14) 12 Walking Lunges/total [...]
6/15/2022
Strength Power snatch E1.5MOM x 6, do 3 reps *Stay at the same weight for all 6 rounds Workout 8 min AMRAP 2-4-6-8.. Overhead squats 20 Double unders Rx-95/65 **Completed as 2 overhead squats, 20 [...]
6/14/2022
Workout Old City Benchmark #5 5 RFT 400m run 15 Deadlifts (225/155) Compare to 4/13/22 *
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