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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 [...]
The Week Ahead – 5/12/25…
Team, Friends, Old Cityzens, Happy Mothers Day. I don't have the numbers, but I'm pretty sure we have more new Old City mothers/babies in the last 15 months than the previous 5 years combined. Undoubtedly [...]
WOD
092725
Partner WOD You Go I Go 14 Rounds (7 Each) 4 Hang Power Clean (155/105) 3 Push Jerk (155/105) Run 100m Then (Divide However) 80 Ring Rows 100 DB Box Step Up (1x50/1x35) 120 DB [...]
092625
Old City Benchmark 25.3 8 Rounds 5 Deadlift (225/155) 10 Box Jump (20/14) 4 Burpee EMOM including start (18 Minute Cap) ARM STRENGTH EMOM 9 30s Max Effort/30s Rest 1 Barbell Curls (45/35) 2 Barbell [...]
092525
DOUBLE STRENGTH A1 West Coast Front Squat (3) 5-3-1 A2 Supinating DB Bent Over Row (*) 4x12/Arm B1 Bench Press (2) 4x5 B2 DB External Rotation (2) 4x10
092425
STRENGTH A1 Strict HSPU (2) 4x5+ or 4x5 @ Box HSPU 4x5 @ Downdog HSPU 4x5+ @ Band Downdog HSPU A2 KB Pullover Leg Raise 4x10 (53/35) BENCHMARK WOD Helen 3 Rounds Run 400m 21 [...]
092325
STRENGTH A1 Weighted Pull-Up 4x5 @ Weight 4x5+ @ Strict BW 4x5 @ 5s Negatives 4x8+ @ Band or Bar Muscle Up Practice WOD AMRAP 15 10 Toes to Bar 20 Hang DB Snatch (10/10) [...]
092225
STRENGTH A1 Power Position Squat Clean (2*) 2-2-1-1 12 Minutes - Build to WOD weight WOD For Time 5 Squat Clean (185/125) 30 Push Press (95/65) 30 Overhead Lunges (95/65) 30 Barbell Pendlay Row (95/65) [...]
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