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The week ahead.. November 12th
Hey Old Cityzens! First off, reminder that we have our regular schedule of classes on Monday, November 12th. It is the observed federal holiday for Veteran's Day and government is closed, but we are [...]
The week ahead.. November 5th
Hey Old Cityzens! Okay.. so *now* it's officially Fall. We're over and done with Halloween, we've made it through the time change, the leaves are falling, and now we're thinking about Christm.. I mean, [...]
The week ahead.. October 29th
Hey Old Cityzens! I hope you're excited for this week - not only because of Halloween on Wednesday, but for deadlifts that day! Be sure to dress up! But before then we have our second [...]
The week ahead.. October 22nd
Hey Old Cityzens! We've got some big things coming up these last couple of weeks of the month. First off.. it's a ways a way, but be sure to save the date - December 15th [...]
The week ahead.. October 15th.
Hey Old Cityzens! I hope you had a great weekend and enjoyed some of this fantastic fall weather.. FINALLY! Right?? It was nice to see that H Street Festival had some good weather and a [...]
The week ahead.. October 8th
Hey Old Cityzens! I'm going to start off by venting a little .. I f*cking hate mosquitoes. WHEW! So much better now! Onto the fun stuff. Monday is a Federal holiday. I won't get [...]
WOD
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 [...]
091624
Core Strength EMOM 9 1 - 1x12 Side Plank Rotation 2 - 1x12 Side Plank Rotation 3 - 1x12 Anchored Leg Raise* *Hold KB or base of rig WOD 5 Rounds 2 Minutes AMRAP/2 [...]
091424
Beach Strength EMOM 12 1 - 1x12 Seated DB Curl (2x30/2x20) 2 - 1x12 DB Skull Crusher (2x30/2x20) 3 - 1x40 Heel Taps 4 - Rest Partner WOD 18 Minute AMRAP Team 200m Farmer's/Med Ball [...]
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