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The week ahead.. September 25th
Hey Old Cityzens! Imma start off by saying HOLY SHIT WHAT A WEEKEND! Okay now that I've calmed down - phew! - let me tell you why I'm so excited, and sounding like Sean all [...]
The week ahead.. September 18th
Hey Old Cityzens! What a great turnout for H Street Festival on Saturday! Thanks to everyone for your help all day. Just wanted to highlight a couple events coming up THIS weekend. Saturday, September 23rd [...]
Old City Goal Setting Method – The Workbook & The Workshop
If you haven't been following along the past few months, Kate and I have been talking about the process of defining and achieving goals. Our goal setting process connects you with your inner motivation, then [...]
The week ahead.. September 11th
Hey Old Cityzens! What a weekend! First off, congrats to our Spartan participants this weekend! via GIPHY Oops.. here's our troops after battle. #swoon #sostrong #somighty I wanted to reiterate a few things that are [...]
The week ahead.. September 4th
Hey Old Cityzens! I hope you are enjoying the long holiday weekend. And, shout out to the Chalk for making a return to the gym! Now we can get back to business as usual. via [...]
The week ahead.. August 8th
Hey Old Cityzens! Looks like the summer is winding down, but things are always heating up in the gym. Only a few announcements this week with the first being our schedule for the Labor Day [...]
WOD
6/19/2024
“Juneteenth” 6 RFT 400m run w med ball (20/14) 19 Wall balls (20/14) *At some point in the workout, complete a row of 1865m Compare to 6/19/23 Compare to 6/19/21 Mobility Wall pigeon stretch - [...]
6/18/2024
Strength 1 A1 - 3 Position Power Snatch - Ground, below the knees, hang - Build to a heavy weight of the complex and repeat that weight 2-3 more times. A2 - Powell Raises -4 [...]
6/17/2024
Strength 1 A1 - Bench press - 4 x 3 @ 85% A2 - Pullover on medball - 3 x 10 Workout For time 21-18-15-12-9-6-3 KB Swings (53/35) Sit ups *Completed as 21 swings, [...]
6/16/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. See you tomorrow!
6/15/2024
Pride WOD 19 min AMRAP 6 Pull ups 9 Hang clusters (95/65) 6 Burpees over the bar 28 Double unders **The Stonewall Riots, also called the Stonewall Uprising, began in the early hours of [...]
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 [...]
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