Blog

The week ahead.. June 17th
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The week ahead.. June 17th

Hey Old Cityzens! I hope you had a great weekend. We've got some good stuff coming up this weekend with the DC Breeze game on Saturday. If you didn't claim your tickets by last Friday, [...]

The week ahead.. June 10th
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The week ahead.. June 10th

Hey Old Cityzens! Another great week and weekend in the books, and we're going to keep truckin' along. The main thing I want to talk about are all the great events we have coming [...]

The week ahead.. June 3rd
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The week ahead.. June 3rd

Hey Old Cityzens! We're hitting our first full week of June which must mean summer is unofficially-officially here. I'm too excited to wait until the solstice. But we all know it's hot and it's [...]

Hey Old Cityzens! Thanks for waiting patiently for the weekly post. What a busy weekend! But please, never forget the meaning behind this weekend. It's a celebration for most and seen as the start of [...]

The week ahead.. May 20th
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The week ahead.. May 20th

Hey Old Cityzens! First off, reminder that NEXT Monday is Memorial Day, and we only have 2 classes on the schedule - 9AM and 10:30AM - where we'll be doing the Hero WOD "Murph". [...]

The week ahead.. May 13th
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The week ahead.. May 13th

Hey Old Cityzens! Before this gets lost in the announcements - girl WOD "Diane" is this week! Okay, now you can ignore the rest... I wanted to start off the post by giving a [...]

WOD

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Front Rack Mobility EMOM 6 1 - Butcher Block Stretches x45s 2 - 5x 5 second PVC Front Squat 3 - 5x High Pull + Power Clean @ Empty Bar WOD AMRAP 20 3 Power [...]

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"Double But Really Lots of Strength Day" A1 Back Squat 4x3@90% A2 Box Jump 4x3-5 *Box Jump immediately after Squats B EMOM 12 1 - 8 Strict Press (115/75) 2 - 10+ Yates Row (Same [...]

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Strength EMOM 9 1 - Max Effort Dead Hang 2 - 1x10 Straight Arm Side Plank (L or R) 3 - 1x10 Straight Arm Side Plank (L or R) Partner WOD 14 Rounds of 90 [...]

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Strength A1 Barbell Reverse Lunge 3x12 (6/leg) A2 Chest to Wall Handstand Hold 3x Max Effort *Scales to feet on box *Do your best to get your butt over your hands. WOD 9 Minute AMRAP [...]

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"Badger" 3 Rounds for Time 30 Squat Cleans (95/65) 30 Pull-Ups 800m Run *Hero WODs are a CrossFit holiday tradition, but they are no joke. Scaling appropriately is a must. *It is very hot, biking [...]

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Strength A1 Bench Press 4x3 @90% A2 Single Arm Dumbbell Bent Over Row 3x12 WOD "Flight Simulator" Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 *Sets must be unbroken *Rope must stop after each completed set *Scale Idea 1 - [...]

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