BLOG
The week ahead.. October 14th
Hey Old Cityzens! First things first - REGULAR SCHEDULE ON MONDAY. Okay, now that that's out of the way.. 20.1 is DONE! For those that have signed up for The Open, be sure to [...]
The week ahead.. October 6th
Hey Old Cityzens! Ahhhh! All the signs of October - the floor is fixed! The weather is finally feeling more Fall-like! And the CrossFit Open is finally upon us! Wait.. wut? Yep! Normally held in [...]
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 [...]
WOD
092324
WOD 6 Rounds for Time 10 DBall Shoulder (100/60) 10 Toes to Bar* Run 200m Rest 60s *Can substitute 2 Bar Muscle Up for T2B Mobility A1 - 1x60s Childs Pose QL Stretch A2 - [...]
092124
Beach Muscle EMOM 9 1 - 1x12 "Tate" Tricep Press (2x25/2x20) 2 - 1x12 Zottman Curl (2x25/2x15) 3 - 1x40 Heel Tap Partner WOD You Go I Go 3000m Relay Row (3x500/each)* *1x20 AbMat every [...]
092024
STRENGTH A1 - 4x1 Squat Complex* *4 Front Squat + 8 Back Squat WOD 6 Rounds 4 Sumo Deadlift High pull (95/65) 6 Push-Up Run 100m
091924
WOD CrossFit Open 12.3 AMRAP 18 15 Box Jumps (24"/20") 12 Push Presses (115/85) 9 Toes to Bar MOBILITY
091824
STRENGTH A1 - Tall Clean 4x3* *Empty bar or minimal weight B1 - E2MOM x 6 3 Squat Clean* *Start at a moderate weight and add weight as you can WOD EMOM 12 1 - [...]
091724
STRENGTH A1 - Box Handstand Push-Up 4x5 *Easy? Go to higher box, slow tempo, add reps A2 - Weighted Pull-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x8+ @ Band 4x3-5 @ 5s Negatives WOD [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!