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Episode #19 – Jenn Power: Creating a Healthy Fitness Relationship
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Episode #19 – Jenn Power: Creating a Healthy Fitness Relationship

For those of you who are long term Old City members, you’ll remember the staple coach that was Jenn Power. She helped hold down the fort in the afternoon for the first few years [...]

The week ahead.. July 9th

Hey Old Cityzens! I hope you had a great week and weekend. Things seemed a bit "off" with the holiday in the middle of the week, but I hope it gave you a chance to [...]

The week ahead.. July 2nd

Hey Old Cityzens! Oh man.. what an end to the month with some HEYUGE deadlift PRs. Seriously.. check out the Old City whiteboard! But the picture doesn't tell the whole story of what you all [...]

Episode #18 – Dr. Jess Baker: Know Thy Strengths

I knew Jess Baker for a LONG time before recording this podcast and right around the 50 min mark I learned that she has a PhD is Nuclear Physics. It sort of blew my mind [...]

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 [...]

WOD

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September Beach Strength EMOM 9 1 - 1x10 Back to Wall DB Hammer Curl 2 - 1x10 DB Skull Crusher 3 - 1x10 Band Face Pull Partner WOD You Go I Go 1k Row Relay [...]

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Core Strength EMOM 9 1 - 1x8 Turkish Sit-Up 2 - 1x8 Turkish Sit-Up 3 - 1x15 Superman Hamstring Curl WOD AMRAP 19 10 Wall Balls (20/14) 6 Toes to Bar Run 100m

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Strength A1 - Weighted Dip 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x8+ @ Band 4x5 @ 5s Negatives A2 - DB Incline Seal Row 4x10 *Use 24" Box WOD 3 Rounds for Time 20 [...]

Strength Every 2 Minuntes for 7 Rounds: 3 Power Cleans Rest Remainder of 2 minutes *Start with a moderate challenge, but can add weight as you go* WOD 10 Minute AMRAP 2 Barbell Complex (135/95)* [...]

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WOD 24 Minute AMRAP 3 Rounds of Cindy* Row 500/400m *Cindy = 5 Pull-Ups 10 Push-Ups 15 Air Squats Mobility A1 Couch Stretch 2x90s/side (foot on bench) A2 Couch Stretch 2x90s/other side A3 Seated Straddle [...]

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Skill/Strength A1 Box Handstand Push-Up 4x5+ @ Highest Box Possible *Record box height and reps *Get more than 5? Increase box height and slow tempo A2 Weighted Chin-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight [...]

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