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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 [...]
The week ahead.. June 26th
Hey Old Cityzens! Hope you had a great weekend. I have a lot I want to cover before I get to my main topic of discussion and then the overview for the week. First off, [...]
WOD
5/3/2024
Strength 1 A1 - Power clean + 2 Jerks - Build to a heavy double of the complex and repeat that weight 1-2 more times. Strength 2 B1 - Romanian Deadlift -4 x 10 B2 [...]
5/2/2024
Workout 30 min AMRAP 3 rounds of “Cindy” 500/400m row *Okay to wear vests for this. Yes, on the row, too. Mobility Foam roll Lats- 1 min/arm Foam roll quads - 1 min/leg
5/1/2024
Strength A1 - Bench press - 4 x 3 @ 90% *Build up to a weight that's about 90% of your 1RM. *Then stay at that weight and bench press it for 3 reps for [...]
4/30/2024
Strength A1 - Front squat -4 x 3 @ 90% A2 - Tib raises -3 x 12 Workout 30-20-10 Crossover single unders KB Swings (53/35) Sit ups *Completed as 30 crossovers, 30 KB [...]
4/29/2024
Workout For time 400m run 20 Power Snatch 20 DB step ups 400m run 15 Power Snatch 15 Weighted step ups 400m run 10 Power Snatch 10 Weighted step ups 400m run 5 Power Snatch [...]
4/28/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. - Gainz Club at 11am. Be sure to sign up for our day out at the ropes course at [...]
PREPARING YOU FOR LIFE
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