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The Week Ahead – 06/23/25
Team, Friends, Old Cityzens, A quick note on Summer running, especially with record heat this week. Old City's programming will not omit running during the summer. We may keep the distances shorter, but we will [...]
The Week Ahead – 6/16/25
Team, Friends, Old Cityzens, I'm feeling a bit sentimental on my second Fathers' Day, I wanted to express some gratitude for you all: I just love my job and genuinely appreciate all who attend class [...]
The Week Ahead – 6/9/25
Team, As mentioned in the newsletter, we'll dabble with adding in more benchmark workouts. We also plan to practice them a bit... June features Grace, and this week we start commence a few Grace-adjacent workouts [...]
The Week Ahead – 06/02/25
Team, the week ahead: Monday - Floor Press and Bent Over Row to start, followed by a 9-15 minute WOD in the spirit of Jackie. Sprint right through box jumps, pull-ups, and row. Tuesday - [...]
The Week Ahead – 5/26/25
Friends, we hope everyone had a great weekend, and hopefully a long weekend! Holiday weekends are always a great chance to reflect and practice gratitude... speaking for myself, it's very easy to get stuck in [...]
The Week Ahead – 5/19/25
Team, Friends, Hope we're all feeling strong. In case you forgot, I doubt you did, next Monday the 26th is Memorial Day Murph. 8 AM and 10 AM. A few sodas and snacks when the [...]
WOD
083025
Partner WOD You Go I Go 2 Rounds (Divide However, But Evenly) 70/55 Cal Bike 60 Ring Rows 200 Double Unders 100 KB Swings (53/35) *Half class starts on DU, half on bike Beach Muscles [...]
082925
STRENGTH A1 Deadlift (1) 4x5 A2 Strict Press (1) 4x8 WOD 12-9-6-3 Front Squat (135/95) Strict Chin-Up
082825
Core Strength A1 Landmine Rotation 3x20 (70/50) A2 Tall Kneeling Pallof Press 3x12 reps - hold press for 2s (black or red band) WOD 5 Rounds Run 800m/Row 1k* 12 Toes to Bar *5th Round [...]
082725
Chief Stuff 3.0 A1 Power Clean 2-2-2... 10 Minutes to Build to Working Weight WOD EMOM 32 (8 Rounds of 4 Minutes) 1 3 Power Clean (185/135) 2 10 Wall Balls (20/14) 3 Double Push-Up [...]
082625
Skill/Strength A1 Chest to Wall Handstand Hold 4x30-60s* *score is accumulated time **progress to feet switches or partner-assisted free standing A2 Wide Grip Pull-Up 4xMax Effort If less than 5 -> Max Effort + Negatives [...]
082525
DOUBLE STRENGTH A1 Zercher Squat (2) 4x5 (75% Back Squat) A2 Side Shuffle Med Ball Throw (2) 4x8 B1 Bench Press 10-10-8-8 B2 DB Bent Over Row 4x12
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