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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
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STRENGTH A1 Bench Press 4x5 A2 DB Bent Over Row 4x10/Arm WOD 4 Rounds for Time 24 AbMat Sit-Ups 12 DB Curl and Press (2x25/2x15)* 12 KB Front Rack Lateral Step Up (1x53/1x35)(6/leg) 12 Bench [...]
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STREGNTH A1 Mixed Grip Chin-Up 4x3/Side @ Weight 4x3+/Side @ Strict 4x3/Side @ 5s Negative A2 Handstand Kick-Up 4x5* *hold top for 5s, try not to move hands WOD AMRAP 11 15 Cal Row 8 [...]
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Core Strength EMOM 9 1 12 Superman Arch Pulse (2s Pause) 2 12 Straight Arm Side Plank Pulse 3 12 Straight Arm Side Plank Pulse* *DB at hips if easy WOD 4 Rounds for Time [...]
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DOUBLE STRENGTH A1 Sumo Deadlift (2) 5-5-3-3 A2 Half Kneeling Landmine Press 4x5/Arm B1 KB Front Rack Bulgarian Split Squat (3) 4x5/Leg B2 Australian Row 3x10* *supine/underhand grip
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Partner WOD You Go I Go Partner WOD You Go I Go 10 Rounds (5 Each) 4 Front Squat (155/105) 6 Push-Up 8 Wall Ball (20/14) then 10 Rounds (5 Each) 10 DB Renegade Row [...]
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STRENGTH A1 Power Position Power Clean + Power Clean 2-2-2 *Build to WOD Weight WOD 4 Rounds 2 Power Clean (185/135) 5 Burpee Over Bar 2 Power Clean (185/135) Run 200m Rest 120s
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