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The week ahead.. September 18th
Hey Old Cityzens! What a great turnout for H Street Festival on Saturday! Thanks to everyone for your help all day. Just wanted to highlight a couple events coming up THIS weekend. Saturday, September 23rd [...]
Old City Goal Setting Method – The Workbook & The Workshop
If you haven't been following along the past few months, Kate and I have been talking about the process of defining and achieving goals. Our goal setting process connects you with your inner motivation, then [...]
The week ahead.. September 11th
Hey Old Cityzens! What a weekend! First off, congrats to our Spartan participants this weekend! via GIPHY Oops.. here's our troops after battle. #swoon #sostrong #somighty I wanted to reiterate a few things that are [...]
The week ahead.. September 4th
Hey Old Cityzens! I hope you are enjoying the long holiday weekend. And, shout out to the Chalk for making a return to the gym! Now we can get back to business as usual. via [...]
The week ahead.. August 8th
Hey Old Cityzens! Looks like the summer is winding down, but things are always heating up in the gym. Only a few announcements this week with the first being our schedule for the Labor Day [...]
Old City Goal Setting Method: Accountability
What’s Your Type? Almost everyone is driven by others or self. Some people are both, a few people are neither. “Who” you are will greatly determine how you react to a certain accountability strategy. Do [...]
WOD
4/24/2023
Workout 20 RFT 6 Push ups 5 Wall ball (30/20) 4 Chest to bar pull ups **Decent volume workout; good prep for "Murph". -Push ups - chest to deck -Heavier than usual wall balls. Get [...]
4/23/2023
REST DAY! Get outside and do something fun. Maybe enjoy a picnic! Or just relax! Yoga at 10am. Gainz Club at 11am. See you tomorrow!
4/22/2023
Strength A1 - Front squats 5-5-3-3-2-2 *Add weight each set A2 - Broad jump – 3 x 3 attempts for longest distance *Reset after each jump, going back to your starting point. *Compare to 3/18/23 [...]
4/21/2023
Workout 21 min AMRAP 18 KB Swings (70/53) 15 Straight leg sit ups 12/9 bike calories 6 Burpee box jump overs (24/20) Curl Cashout Tabata Curls 20 sec of curls, 10 sec of rest [...]
4/20/2023
Strength A1 - Bench press 1 x 5 - 75% 2 x 3 - 85% 3 x 2 - 90% *6 total working sets *Percentages based on the 1RM you're aiming for. A2 - Supinated [...]
4/19/2023
Strength A1 - Hang power snatch Take 12 min to find a mod/heavy 3 reps EMOM x 10 3 reps - weight from above *Every min, for 10 min, do 3 hang power snatches. Rest [...]
PREPARING YOU FOR LIFE
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