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The Week Ahead 1/13/25…
Team, Let's hit the new year running. Although not too literally... you can thank the snow. The week ahead: Monday - After talking about it for a bit, we've finally got pistols to start the [...]
The Week Ahead 1/6/25…
Friends, Looks like a decent snow storm coming through, so we've decided to cancel regular classes on Monday. For those that need to get their blood flowing, we'll have OPEN GYM from 10-12. Monday WAS [...]
The Week Ahead 12/30/24
Old City Family, Happy Holidays and Happy New Year, Another short-ish week, be sure to check our Facebook group and our in-gym whiteboard for holiday hours. In summary, only morning and noon on Tuesday, closed [...]
The Week Ahead 12/23/24…
Friends, The weeks with theme WODs are the hardest to program. Sure, the traditional holiday WODs and hero WODs are already written... work done, right? For Old City it's all about making them FIT. (At [...]
The Week Ahead 12/16…
Friends, Be sure to check out whiteboard at the gym for holiday hours. And, in our brief week next week, expect a few challenging holiday WODs. This week we've got some awesome work: Monday - [...]
The Week Ahead 12/2/24
We hope everyone had a restorative holiday! Most of us could use more sleep and protein... Quick note on a programming pivot: we're delaying our pistol progression until February or so. There are several variables [...]
WOD
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Strength A1 Back Squat 5-5-5-5 WOD 4 Rounds 2 Minutes Work/ 2 Minutes Rest 15/12 Cal Assault Bike Max Effort Wall Walk in Time Remaining
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Strength A1 Pause Floor Press 4x8* *Pause 1s with elbows on floor A2 DB Bent Over Row 4x15/arm WOD For Time 40 Box Jumps 25 Pull-Ups Row 1k
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Partner WOD You Go I Go 20 Rounds (10 each) 5 Deadlift (225/155) 6 Toes to Bar 16 Reverse Lunge Beach Muscles EMOM 9 - 30s Work/30s Rest 1 - Max DB Curl (2x25/2x15) 2 [...]
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Strength Back Squat 5-5-5-5 WOD AMRAP 6 8 Strict Press (75/55) 10 Side Shuffle 16 Ring Row Rest 1 Minute AMRAP 6 8 Push Press (95/65) 10 Side Shuffle 16 Ring Row
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STRENGTH A1 - Weighted Dip 5-3-1 Rep Max or 4x5 @ Strict BW or 4x5 @ Neg A2 - Yates Row 4x12 WOD 5 Rounds 30/24 Cal Row 15 Burpee Over Rower *20 Minute Cap
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STRENGTH A1 Single Arm KB Bench Press 4x5/arm A2 Power Clean Practice 2-2-2-2 Build to working weight for WOD WOD 8 Rounds 2 Power Clean (185/125) 4 Strict Chin Up 8 Wall Balls (20/14) rest [...]
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