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The week ahead.. October 28th
Hey Old Cityzens! How 'bout them Nats! *posted at start of Game 5.. đ The World Series is back in DC since 1933 and is in full swing (heyyooo!!), the CrossFit Open is in [...]
The week ahead.. October 21st
Hey Old Cityzens! Wrapping up 20.2! Phew! What did you think?? In your wheelhouse? Did you do as well as expected? Did it remind you to work on your dubs and T2B? [...]
The week ahead.. October 14th
Hey Old Cityzens! First things first - REGULAR SCHEDULE ON MONDAY. Okay, now that that's out of the way.. 20.1 is DONE! For those that have signed up for The Open, be sure to [...]
The week ahead.. October 6th
Hey Old Cityzens! Ahhhh! All the signs of October - the floor is fixed! The weather is finally feeling more Fall-like! And the CrossFit Open is finally upon us! Wait.. wut? Yep! Normally held in [...]
The week ahead.. September 30th
Hey Old Cityzens! We're wrapping up September, which means a whole new month of good things ahead! Keep an eye out for the October newsletter on Tuesday, October 1st, outlining the events of October (Stretchflix [...]
The week ahead.. September 23rd
Hey Old Cityzens! What a great weekend for H Street Festival! Great turn out and great support from our members to help out with our collab with Haymaker for some good food and good [...]
WOD
12/6/2019
Strength Deadlift Heavy 3 Workout *optional* 5 min Max reps dball shoulder (100/60) Or Reverse hyper (It's the piece of equipment between the rowing machines and med ball cage. And it's way under used) 3 [...]
12/5/2019
Workout 4 RFT 400m run 8 Clusters (115/75) 8 Handstand push ups *2 min rest between rounds **Let's put Tuesday's handstand push up (HSPU) skill work to use today. The rest between each round is [...]
12/4/2019
Strength 1 Front squat 5x3 @ 90% - 5 minute rounds Strength 2 Romanian deadlifts (RDLs) 3 x 8 Optional cashout/accessory work 2x max effort (ME) wall sits **Hump day work on hump day starting [...]
12/3/2019
Skill/Technique work Handstand push ups Workout 4 RFT 12 Wall ball (20/14) 9 Dbl DB Power cleans (50/35) 6 Dbl DB Racked lunges/leg (50/35) **As mentioned in the newsletter, we're still getting in our gymnastics [...]
12/2/2019
Partner Workout^ 24 min AMRAP 18 KB Swings (53/35) 15 Burpees 12 Pull ups ^P1- works through the triplet while P2 rows 500m. After completing the row, P2 picks up wherever P1 is at and [...]
12/1/2019
Open gym - 9AM - 11AM Gainz club - 11am - 12:30pm WODTrain - 3:30-5:00pm *Can be done during open gym "Rahoi" AMRAP 12mins 12 Box jumps (24/20) 6 Thrusters (95/65) 6 Bar-facing [...]
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