Blog

The Week Ahead – 10/5/25…

Team, Friends, Old Cityzens, Don't forget to sign up for Battle of the Classes 2.0 on Saturday 10/18. There's a sign up sheet up front in the gym... If you're not sure which class you [...]

Team, Friends, Old Cityzens, The Week Ahead: Monday - Starting strong with double strength day. Back Squat, Medicine Ball Throw (Power! Rotation!), Bulgarian Split Squat, Inverted Row (really hard if you do it right!) Tuesday [...]

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 [...]

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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 [...]

WOD

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Strength A1 Bench Press 10-8-5-5 A2 DB Powell Raise 3x10/Arm (15/10) Partner WOD You Go I Go 16 Rounds (8 Each) 10 KB Reverse Lunge (2x53/2x35) 10 Side Shuffle 10 AbMat Sit-Ups

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DOUBLE STRENGTH A1 Front Squat (2) 5-5-5-5 A2 Landmine Twist 4x20 B1 KB Z-Press (2) 4x8 B2 - Yates Row (1) 4x12

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WOD AMRAP 20 3 Hang Power Snatch (115/85) 8 Toes to Bar Run 100m

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STRENGTH A1 Hang Power Clean + Jerk 3-3-2-2-1 WOD 10-8-6-4-2 Deadlift (225/155) DB Push Press(50/35)

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Core Strength EMOM 9 1 - 20 DB Glute Bridge (50/35) 2 - 30 Heel Taps 3 - 15 Superman Swimmer WOD Ghost 5 Rounds of 4 Minutes 1 Max Row Cal 2 Max Burpee [...]

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STRENGTH A1 Pistol Negative 3x3/leg* *5s descent. Measure depth, go lower and lower A2 Weighted Pull-Up 4x5 @ Weight or 4x5+ @ Strict Bodyweight WOD 4 Rounds for Time 25 KB Swings (53/35) 15 Push-Ups [...]

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