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The week ahead.. September 30th
Hey Old Cityzens! We're wrapping up September, which means a whole new month of good things ahead! Keep an eye out for the October newsletter on Tuesday, October 1st, outlining the events of October (Stretchflix [...]
The week ahead.. September 23rd
Hey Old Cityzens! What a great weekend for H Street Festival! Great turn out and great support from our members to help out with our collab with Haymaker for some good food and good [...]
The week ahead.. September 16th
Hey Old Cityzens! We're coming down from the DC Throwdown, just over a week behind us, and now we have the CrossFit Open coming up. Sign up HERE and participate. The first workout will [...]
The week ahead.. September 9th
Hey Old Cityzens! What a weekend! Oh man! We had NINE teams reppin' Old City at the DC Throwdown on Saturday, and they all just f*&*cking CRUSHED IT!! Rachel and Kayla took home third [...]
The week ahead.. September 2nd
Hey Old Cityzens! Posting this a day later than usual due to the Monday holiday. I'm glad we had a good turnout this morning at open gym - now it's time to get back [...]
The week ahead.. August 26th
Hey Old Cityzens! I hope you had a great weekend. We got a glimpse of Fall with some cooler temps Saturday and Sunday. I feel like the number of people running in the morning doubled, [...]
WOD
9/4/2023
Workout "Wilhelm Tell*" For Time Section 1 • 3 Rounds of: • 50 Double-Unders • 20 Alternating Dumbbell Snatches (50/35) Section 2 • 10-8-6 reps of: • Thrusters (95/75) • Chest-to-Bar Pull-ups Section 3 • [...]
9/3/2023
REST DAY! Get outside and do something fun. Or just relax! NO Yoga today. Gainz Club at 11am. See you tomorrow! Only a 10AM HeroWOD tomorrow!
9/2/2023
Partner Workout 24 min AMRAP 2 Wall walks 4 Toes to bar 6 Box jumps (24/20) 8 Front squats (95/65) 12/10 cal bike^^ **This is an 'I go, you go' style workout. P1 completes the [...]
9/1/2023
Strength A1 - Bench press -6-6-6-6 A2 - Tricep kickbacks -4 x 10/arm Workout 3 RFT 400m run 20 DB Overhead lunges - (50/35)* *Do 10 on one arm, then 10 on the other. If [...]
8/31/2023
Strength 1 A1 - Hang power snatch 3-3-3-3-3 A2 - Strict Pull-up 5 x 5 *Pick a scale - strict, weighted, banded, toe/barbell assisted, negatives, etc, that allows you to complete all 5 reps each [...]
8/30/2023
Old City Benchmark #2 “The Ghost” 6 rounds, for total reps 1 min rowing, calories 1 min burpees 1 min double unders 1 min rest *Work for 3 minutes straight before resting for one minute. [...]
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