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The week ahead.. January 22nd
Hey Old Cityzens! Couple quick reminders and I'll get you back to doing what you are doing tonight. 1. Put your 2018 goals on the board. Use the time before/after class to work towards them [...]
Episode 3 – Liam McLaughlin: Mindset, Positivity, and Performance
For those of you who don't know, our afternoon is losing a dear friend and an amazing #oldcityzen. Liam McLaughlin is leaving us for the brighter pastures of Dallas, TX. Before taking off, I wanted to [...]
The week ahead.. January 15th
Hey Old Cityzens! I hope you had a great weekend. I have a lot of info for this week - JAM PACKED! - and want to get to it. First off - NORMAL SCHEDULE ON [...]
Episode 2 – Old City Strength Programming with Jen, Jason & Sean
We're back! Episode 2 features Old City's very own Coach Jason, Coach Jen, and Me (Sean!) This episode is all about strength. For those of you who want to get stronger, this episode will help [...]
The week ahead.. January 8th
Hey Old Cityzens! Brrr!! I hope you're surviving this cold snap we're going through. I guess it's officially winter now. Y'know a good way to beat the cold? Working up a sweat either in class [...]
The week ahead.. January 1st
Hey Old Cityzens! Happy New Year! Welcome to 2018! You know that calories/macronutrients from 2017 don't carry over to 2018, right? Clean slate, y'all! First off, I want to say 'thank you' to everyone who [...]
WOD
6/8/2024
Strength A1 - Deadlift -4 x 4 @ 80% *deadstop with 2 sec to lower the bar to knees before setting it back on the ground. A2 - Straight let hip abduction -4 x [...]
6/7/2024
Strength 1 Hang power snatch - one each from the high hang, mid thighs, just below knees 2 x 2 2 x 2 2 x 2 2 x 2 *Complete the hang power snatch from [...]
6/6/2024
Workout Old City Benchmark #8 5 RFT 5 Deadlifts (275/185) 10 Burpees *8 min time cap* Mobility Banded cat/cow - 1 min QL Rig stretch - 1 min per side Compare to 4/3/24 Click HERE [...]
6/5/2024
Strength A1 - Bench Press -4 x 4 @ 80% *1 sec pause at the chest on the 1st rep every set A2 - Powell Raises - 3 x 10/arm Workout 5 RFT [...]
6/4/2024
Strength A1 - Back squats -4 x 4 @ 80% *2 sec tempo, 1 sec pause at the bottom on first rep of every set. A2 - Lateral band walks -4 x 10/each direction [...]
6/3/2024
Workout For time 150 Double unders 100 DB Step ups (20” - 1-DB) 75 Sit ups 50 DB Hang power cleans (50/35) 25 Handstand push ups *Complete the movements/reps in the order listed. Mobility [...]
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