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The week ahead.. May 27th
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
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
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 [...]
The week ahead.. May 6th
Hey Old Cityzens! We're entering the first full week of May, and we're already off to a great start. It was a BIG weekend for our ladies! We had a three teams representing Old [...]
The week ahead.. April 29th
Hey Old Cityzens! I hope you had a great weekend and are ready to wrap up the month of April this week. We've got a lot in store for you NEXT month, and I [...]
The week ahead.. April 22nd
Hey Old Cityzens! I hope you had a great weekend, a great holiday, and a great spring break for those of you with kids in the DCPS or if you work for DCPS. Time [...]
WOD
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STRENGTH A1 - Back Squat 4x5 A2 - Single Leg BK Calf Raise 4x10/Leg WOD 3 Rounds 3 Minutes Work/3 Minutes Rest Row 500m Time Remaining: Max Effort
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EMOM Core EMOM 9 1 - 1x15 Pike Over 2 - 1x12 Straight Arm Side Plank Pulse* 3 - 1x12 Straight Arm Side Plank Pulse WOD Cindy XXX AMRAP 20 10 Pull-Ups 20 Push-Ups 30 [...]
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STRENGTH A1 - Bench Press 4x10 A2 - Band Face Pull 4x15 WOD EMOM ? 6 AbMat Sit-Ups 5 Deadlift (185/125) 4 Box Jumps (24"/20")* *Add 2 Box Jump every minute for as long as [...]
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STRENGTH A1 - Back Squat 4x5 A2 - "Floating" DB Single Leg Bent Knee Calf Raise 4x10 WOD 3 Rounds for Time 30 Wall Balls (20/14) 100 Double Unders
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STRENGTH A1 KB Windmill 4x5/Arm A2 Weighted Strict Pull-Up 2-2-2-1-1 @ Weight 4x5 @ Strict Bodyweight 4x5 @ 5s Negatives 4x8+ @ Band WOD EMOM 15 1 - 1x8 KB Strict Press (53/35) 2 - [...]
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Mobility A1 - Behind the Neck Sotts Press 2x5 A2 - Foam Roll Lats 2x45s/Side WOD 12 Rounds 2 Squat Cleans (155/105) 3 Double Push-Up Burpee Run 100m
PREPARING YOU FOR LIFE
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