Blog

The Week Ahead – 7/14/25…

Team, Friends, Old Cityzens, We hope everyone is loving life and bearing the heat well. The Week Ahead: Monday - We kick off the week with a benchmark, "Artie." It's a spin on Cindy that [...]

Team, Friends, Old Cityzens, We hope everyone is feeling good after the long weekend! Although with the heat it's tough to feel totally recovered (I think so, anyway). The week ahead: Monday - Weighted Chins [...]

The Week Ahead – 06-30-25

Team, Friends, Old Cityzens, Happy Independence Day Week. Quick reminder of our Holiday hours: Thursday - normal, but no 630 Friday 7/4 - Hero WOD @ 9 and 1030 AM (more below) Saturday - Closed [...]

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 [...]

WOD

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Skill/Strength A1 Hang Power Snatch 3-3-2-2... *Build to WOD Weight WOD E3MOM x 8 2 Power Snatch (165/115) Bike 15/12 Cal OR Row 20 Cal* *Alternate as equipment allows

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Holiday Sampler WOD! (Friendsgiving Edition) Compare to 112524 Sample Platter (Friendsgiving Update) 4 Rounds 5 Pull-Ups 10 Push-Ups 20 Reverse Lunges 3 Rounds 9 Deadlift (155/115) 6 Hang Power Clean (155/115) 3 Shoulder to Overhead [...]

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Strength A1 Back Squat 4x5 A2 DB Glute Bridge 3x15 (1x50/1x35) B1 Bench Press 5-5-3-3 B2 KB Pendlay Row 4x10

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Partner WOD You Go I Go Divide However, But Evenly 3 Rounds 40 DB Snatch (1x50/1x35) 40 Floor Press (2x50/2x35) 500 ft Shuttle Run* 40 Renegade Row (2x50/2x35) 40 Wall Balls (20/14) 500 ft Shuttle [...]

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Strength/Skill A1 Hang Power Clean 3-3-2-2...* *Build to WOD Weight WOD E3MOM x 8 (24 Minutes) 3 Power Clean (185/125) Run 200m

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Core Strength A1 Landmine Twist 4x20 (60/45) A2 KB Suitcase March 4x30 Steps/Side (70/53) WOD AMRAP 15 3 Wall Walk 6 Strict Chin-Up 10 Box Jump (24""/20"") 25 Double Unders

PREPARING YOU FOR LIFE

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