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The week ahead.. June 25th
Hey Old Cityzens! I hope you had another great weekend. How about that SuperFit competition on Saturday! Shout out to the guys and gals who competed, and to the support crew who was there to [...]
The week ahead.. June 18th
Hey Old Cityzens! I hope you had another great weekend and either got in some extra time at the gym to work on some weaknesses, or got outside to enjoy the weather either at the [...]
Episode #17 – Kara Britanik: Discovering Your Passion
Kara is one of our coaches and runs Old City’s admin email. My conversation with Kara covered a lot about her background, but quickly pivoted into a chat about discovering your passion and taking steps [...]
The week ahead.. June 11th
Hey Old Cityzens! What a great weekend! I hope you were able to spend sometime outside. Shout out to those participating in Flex on the Mall on Saturday and Pull for Pride. We raised over [...]
The week ahead.. June 4th
Hey Old Cityzens! I hope you had a great weekend. One of these days we might get a complete weekend with no rain - wouldn't that be nice? Big weekend coming up as there's the [...]
Episode #16 – Rachel Cook: Consistency Through Routine
Rachel is literally the most consistent person in we have in the gym. We chat a lot about everything in this podcast from nutrition and lifestyle to concrete examples of how to get out of [...]
WOD
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For Time 50/40-40/32-30/24 Row Calories 40-30-20 Single Arm DB Overhead Lunge (50/35) 22-16-10 Toes to Bar *30 Minute Cap* *Choose a weight that your elbow can stay locked out* *Lunges can be forward, back, walking...* [...]
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Strength Back Squat 4x3 @ 90% WOD 5 Rounds for Time 5 Power Clean (135/95) 10 Box Jump Over (24/20)
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Strength EMOM 9 1 - Max Effort Chest to Wall Handstand Hold 2 - Straight Arm Side Plank Pulse 1x10 3 - Straight Arm Side Plank Pulse 1x10 ... Partner WOD 20 Rounds for Time [...]
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Front Squat Mobility 2 Easy Rounds 1x60s Butcher Block Stretch 1x60s Paleo Chair 1x15 Crossover Symmetry Face Pulls WOD AMRAP 17 5 Front Squat (135/95) 12 Side Shuffles 15 Ring Rows Run 400m Friendly Note: [...]
062724
A1 - Bulgarian Split Squat 4x8/leg A2 - Chin-Up Work: -4x5 w/weight -5x Max Effort Strict Chin Ups -- Accumulate 20+ over all sets -4x3-5 Chin Up Negatives - 5 second descent WOD AMRAP 9 [...]
062624
15 Rounds for Time 2 Shoulder to Overhead (155/105) 3 Burpee Pull-Up Run 100m *35 Minute Cap* *The idea here is HARD, but LOW Rep movements so you can focus on running. Choose an overhead [...]
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