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The week ahead.. January 20th
Hey Old Cityzens! NORMAL SCHEDULE MONDAY Monday is Dr. Martin Luther King, Jr's birthday observed and it is a federal holiday. While the government and some businesses are closed, we are open for business [...]
The week ahead.. January 13th.
Hey Old Cityzens! What a great summer-like weekend in the winter, eh? It's like there are some weird changes going on with the weather that causes it to be warm when it should be [...]
The week ahead.. January 6th
Hey Old Cityzens! We're finally officially BACK to our normal schedule and everyone will be back at work this week. And we're excited to have everyone back in the gym. Let's get to work [...]
The week ahead.. December 30th
Hey Old Cityzens! Welcome back! I hope you've enjoy some time away and are ready to get back at it! There's a bit of a start/stop/start to the week as we still have a few [...]
The week ahead.. December 23rd
Hey Old Cityzens! The holiday season is upon us with Hanukkah starting today, which we celebrated with a workout for it on Friday. And we'll have our 12 Days of Christmas workout on Tuesday [...]
The week ahead.. December 16th
Hey Old Cityzens! Great to see so many people at the party Saturday night. Thanks for coming out to celebrate the year, the holiday season, 6 years of Old City making H Street one [...]
WOD
10/14/2023
Strength A1 - Back squats -5 x 3 @ 85% *max reps on the last set. A2 - Tib raises - 4 x 10 Workout For time 500m row 25 Thrusters (45/35 barbell) Rest 3 [...]
10/13/2023
Workout 12 Rounds for time 9 Air squats 6 Toes to bar 3 Devil’s Press (50/35)
10/12/2023
Strength A1 - Bench press -5 x 3 @ 85% *with max reps on the last set. A2 - Gorilla Rows -4 x 8/arm Workout In 1 min, do 20 sec handstand hold Max sit [...]
10/11/2023
Strength 1 A1 - Split snatch 2 x 2 2 x 2 2 x 2 2 x 2 A2 - Incline DB seal row -4 x 8 Workout Old City Benchmark #1 Bike sprints 3 [...]
10/10/2023
Workout For time 20 Box jumps (24/20) 200m run 40 Push ups 200m run 60 Wall balls (20/14) 200m run 80 Double unders 200m run 100 Lunges, total steps 200m run 80 Double unders 200m [...]
10/9/2023
Strength A1 - Deadlift *deadstop* - 5 x 3 @ 85% A2 - Lateral band walks - 4 x 10 steps (left AND right)' Workout Tabata Hollow hold Arch hold *Hold the hollow hold position [...]
PREPARING YOU FOR LIFE
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