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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
6/14/2024
Strength A1 - Deadlift -5 x 4 @ 80% A2 - Side plank rotations -3 x 8/side Workout 4 rounds of In 1 min, do 20 sec bike - max calories Max push [...]
6/13/2024
Strength 1 A1 - Hang squat clean *1 rep each from the high hang, mid thigh, and just below the knees. - Build to a heavy weight of the complex and repeat that weight 2-3 [...]
6/12/2024
Workout 30 RFT 3 Power clean & jerks (115/75) 2 Chest to bar pull ups 1 Pistol/leg *400m run after rounds 6, 12, 18, and 24. Mobility QL Rig stretch - 1 min/side Roll out [...]
6/11/2024
Strength A1 - Bench press -5 x 4 @ 80% A2 - Gorilla Rows -3 x 8/arm Workout Old City Benchmark #7 For time 1,000m row Compare to 4/8/24 Click here to [...]
6/10/2024
Strength A1 - Back squat -5 x 4 @ 80% A2 - Tib raises -4 x 10 Workout 10 min AMRAP 6 Box jump over (24/20) 12 KB Swings (53/35) 6 KB Lunges/total [...]
6/9/2024
REST DAY! Get outside and do something fun. Or just relax! And get your meals ready for the week. - Yoga at 10am. See you tomorrow!
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!