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The week ahead.. July 5th
Hey Old Cityzens! Hope you all had a HAPPY and SAFE 4th of July weekend. I was out enjoying the awesome weather myself.. doing some hiking and swimming. There was no grilling or fireworks, [...]
The week ahead.. June 28th
Hey Old Cityzens! Phew!! It's getting HOT out there! But.. it's summer in DC, so it's to be expected, right? Heat advisory the rest of the month.. and then we're into July. Can you [...]
The week ahead.. June 21st
Hey Old Cityzens! I hope you all had a great Juneteeth/Pride/Father's Day weekend. SO MUCH going on! Busy weekend for me, too, so I'm going to keep it short and sweet. 6:30PM Class/Open Gym [...]
The week ahead.. June 14th
Hey Old Cityzens! Hope you all had a great weekend and are refreshed and ready for another great week of workouts. And congrats to Coach Jason on his nuptials this past Saturday! We've got [...]
The week ahead.. June 7th
Hey Old Cityzens! I hope you all had a great weekend, got outside to enjoy the weather, and finally recovered from Friday's workout. Yeah.. that was a doozy, wasn't it!? Phew!! I saw all [...]
The week ahead.. May 31st
Hey Old Cityzens! Hope you all are having a great holiday weekend even with this cool weather. Where did summer go??? We're wrapping up the month, so you'll see the June newsletter in your [...]
WOD
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Core EMOM 1 - 1x12 Side Plank Rotation 2 - 1x12 Side Plank Rotation 3 - 1x5 Kneeling T-Bridge Reach (5s Hold) Partner WOD You Go I Go 6 Rounds (3 Each) 8 Box Jump [...]
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STRENGTH A1 - Back Squat 4x5 A2 - Single Leg BK Calf Raise 4x10/Leg WOD 3 Rounds 3 Minutes Work/3 Minutes Rest Row 500m Time Remaining: Max Effort Burpee to Single Arm DB Clean [...]
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WOD Nate-Ish 10 Rounds 2 Bar Muscle Up* 4 Handstand Push-Up 8 KB Swing (70/53) *Scale to 1 MU rep, 2 to 4 Strict Pull-Ups, 5 Banded Pull-Ups
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STRENGTH A1 - Bench Press 4x6 A2 - Tricep Kickback 4x10/Arm WOD AMRAP 14 20 Single Arm KB Front Squat 30 Alternating V-Up 40 Double Unders
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STRENGTH A1 - Turkish Get Up 4x2/Arm A2 - DB Bent Over Row 4x12/Arm WOD 5 Rounds 5 Deadlift (225/155) 10 Box Jumps (24"/20") Run 200m Rest 60s *20 Minute Cap
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STRENGTH A1 - Tall Snatch 3x2* *Empty Bar or Minimal Weight B1 - E2MOM x 6 3 x Power Snatch + OHS C1 - Weighted Chin-Up 2-2-1-1 Strict Body Weight Chin-Up 4x5+ Chin Up Negatives [...]
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