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The week ahead.. November 6th
Hey Old Cityzens! Welcome to November! I hope you all remembered to ‘fall back’ Saturday night… yes? Well a couple more reminders this week is that Friday is a Federal Holiday - Veterans Day - [...]
November Ab Challenge!
By David Drew This November, we are looking to provide you all with a little fitness challenge that you can do both in and out of the gym. We wanted it to be something simple [...]
What to do when you’re traveling
Prepared for TRAVEL! Whether you're on the road for work, or you take a week long vacation, we want to make sure you maintain good habits. For some, this might throw a wrench in your [...]
The week ahead.. October 30th
Hey Old Cityzens! First off, Happy Anniversary, Old City! To those Founding Fathers - thank you for sticking with us over the years. What a wild and crazy ride it has been. And to all [...]
The week ahead.. October 23rd
Hey Old Cityzens! Another great week and weekend. Keep killing it in the gym. I wanted to talk about the programming this week, something I first brought up back in June. This is a general [...]
The week ahead.. October 16th
Hey Old Cityzens! Shout out to Sean and Liam, the new Old City Spikeball Champs! Thanks for coming out on Saturday to either participate or spectate. It's always good to get out of the gym [...]
WOD
3/17/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. **No Gainz Club today. Jason is out of town** See you tomorrow!
3/16/2024
Strength 1 A1 - Deadlift -3 x 3 *Deadstop deadlifts. *Take about 4 sets to build up to a heavy 3 reps and repeat that weight 3 times. A2 - Collapsed hip extension -4 x [...]
3/15/2024
Open Workout 24.3 All for time: 5 rounds of: 10 thrusters, weight 1 (95/65) 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 (135/95) 7 bar muscle-ups Time cap: 15 [...]
3/14/2024
Workout 4 RFT 50 Air squats 400m run 30 Sit ups 20 Burpees *2 min rest between rounds *Score is total time after final round of burpees Mobility Foam roll quads - 2 min/leg Scorpion [...]
3/13/2024
Strength A1 - Bench press -3 x 3* *1 sec pause at the chest 1st rep every set A2 - Powell Raises -4 x 8/arm Workout 10 min AMRAP 1 Wall walk 5 [...]
3/12/2024
Strength 1 A1 - Split snatch - Build to a heavy 3. Repeat that top weight 1-2 times. Strength 2 B1 - Romanian Deadlift -4 x 10 B2 - Flat bench DB seal row -4 [...]
PREPARING YOU FOR LIFE
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