BLOG
The week ahead.. July 10th
Hey Old Cityzens! I hope everyone had great weekend. So much going on around DC these days! If you're ever at a loss for something to do, check out the Washingtonian Magazine for a [...]
The week ahead.. July 3rd
Hey Old Cityzens! I hope everyone is having a great weekend, and is maybe extending it a bit longer with a few days off to start the week. Check the schedule below if you're [...]
The week ahead.. June 26th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed some time outside with the great weather and long nights. And I hope you're ready for another great week of workouts. Hand Care! [...]
The week ahead.. June 19th
Hey Old Cityzens! Happy Father's Day to all they gym Dads. I hope everyone had great weekend. Monday Classes - No Changes Monday is a Federal holiday, but we will keep the schedule as [...]
The week ahead.. June 12th
Hey Old Cityzens! I hope everyone had great weekend and spent some time outside. Board Pictures on Twitter Currently the board pictures aren't being reposted to Twitter. If you want to see the results [...]
The week ahead.. June 5th
Hey Old Cityzens! Happy Pride week and month! I hope everyone had great weekend. Take advantage of the daylight, the warmth, the time off! ALL THE THINGS!! June Newsletter Did you get it? NO!?? [...]
WOD
050225
E2MOM x 12 (24 Minutes) 1 Power Clean (165/115) 1 Squat Clean (165/115) 1 Shoulder to Overhead (165/115) 8 Over the Bar Burpee Arm Cash Out EMOM 9 30s Work/30s Rest 1 Max DB Curl [...]
050125
STRENGTH A1 - Ring Push-Up 4x5 @ Weight or 4x5+ @ Strict or 4x8+ @ Band A2 KB Pullover 4x12 (53/35) WOD AMRAP 24 19 Cal Row 60 Double Unders 25 DB Anchored AbMat Sit-Ups
043025
Double Strength A1 Deadlift 8-8-5-5 A2 Strict Press 8-8-5-5 B1 Barbell Good Morning 4x8 (115/75) B2 Yates Row 4x6
042925
Strength/Skill A1 Kipping Handstand Push-Up 4xMax Effort or Box Handstand Push-Up 4x5 or Banded Down Dog Push-Up 4x8 A2 Wide Grip Pull-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x5 @ 5s Negatives 4x8+ @ [...]
042825
STRENGTH A1 - Back Squat 8-8-5-5 A2 - Seated Box Jump 4x3 for Max Height WOD 12 Minutes on Clock 50 Wall Balls (20/14) Run 800m Time Remaining: Max Effort Box Jump Overs (24"/20") [...]
042625
STRENGTH A1 - Bench Press 4x5 A2 - Single Arm Tricep Kickback 4x10/Arm (15/10) Partner WOD You Go I Go AMRAP 16 3 Power Clean (135/95) 3 Front Squat (135/95) 6 Side Shuffle 6 OTB [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!