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The week ahead.. July 31st
Hey Old Cityzens! I hope you had a great week! What did you think of those D-balls on Wednesday?! I hope you're ready for some more this week! We'll also be getting on the bikes [...]
The Old City Goal Setting Method: Introduction
A few months ago, Old Cityzen Jordan asked a profound question in our Facebook community group: “Can we organize an informal convo/workshop on goal setting and tracking workouts?” That question sparked an amazing conversation among [...]
The week ahead.. July 24th
Hey folks! I hope you had a great weekend despite the heat. Get used to it as it's gonna be here a couple more months. Ahh.. summer in DC, right?? With that said, I know [...]
The week ahead.. July 17th
Hey folks! I hope you are having a great weekend and are enjoying the last few hours before the start of a new week. Use this time to form some good habits going into the [...]
The week ahead.. July 10th
Hey Old Cityzens.. I hope you had a great weekend and had fun at the stand up paddle board event today. If you didn't make it, be sure to check out Capital SUP DC on [...]
The week ahead.. July 3rd
Hey Old Cityzens! I hope you had another great weekend and were able to spend some time outside. Looks like summer has come and landed right on us! Whew! How 'bout that humidity?! Reminder that [...]
WOD
4/14/2023
Strength A1 - Floor press - 3-3-3-3-3 A2 - KB Pullover -4 x 8 Workout 8 min AMRAP 10 Hand release push ups 5 DB Power snatch, right arm (50/35) 50 Single unders 5 DB [...]
4/13/2023
Strength 1 A1 - Power clean + Hang squat clean -Build to a Heavy 2 of the complex then repeat that weight 2-3 times A2 - Turkish Get Up 4 x 2 reps/side Strength 2 [...]
4/12/2023
Workout “Fran” 21-15-9 Thrusters Pull ups *10 min time cap* Accessory Work Banded straight arm pull downs - 3 x 15 Banded arch to hollow - 3 x 15 Banded good mornings - 3 x [...]
4/11/2023
Strength A1 - Deadlift 3-3-3-3-3 *Build to a heavy 3 reps in 5 working sets A2 - Side plank rotations -3 x 10/side Workout For time 400m run 30 Power cleans (155/105) 400m run Mobility [...]
4/10/2023
Strength A1 - Bulgarian split squats 4 x 8/leg A2 - Strict chin ups - with a 1 sec pause at the top. - Accumulate 20 reps in as few sets as possible Workout 3 [...]
4/9/2023
REST DAY! HAPPY EASTER! NO YOGA TODAY. Gainz Club at 11am - 12:30p See you tomorrow!
PREPARING YOU FOR LIFE
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