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The week ahead.. May 15th
Hey Old Cityzens! Can you believe we're already half way through the month of May and 2 weeks into the new joint. How are you liking the place so far? Too big? Not big enough? [...]
The week ahead.. May 8th
Hey Old Cityzens! What a great first week, huh?!?! New space, brand spanking new equipment. What more could you ask for!! (more equipment?? but of course.. but in a month or so, hold tight). [...]
Ultra Running with Jen – It’s GO time!!
Hey folks.. Sorry for the radio silence. It has been a busy couple weeks leading up to the big day. I'll head out to the race site Friday afternoon and get settled in and hopefully [...]
Ultra running with Jen – Running at night
Over Easter weekend I participated in the Chocolate Bunny Run. It's an annual event put on by the Virginia Happy Trails Running Club (VHTRC) and part of the MMT Training Academy. Over the years it [...]
The week ahead.. May 1st
Hey Old Cityzens! Welcome to May, and welcome to 1007 H Street! You're going to LOVE the new space! Plenty of space inside for bikes, to hang out before and after the workout, and new [...]
Game of Gainz – The New Gym
For those of you who don't know me, I love Game of Thrones. For those you who you who really don't know me, I also love parody videos. In celebration of our brand new (and [...]
WOD
2/11/2024
REST DAY! Get outside and do something fun. Or just relax! **Unfortunately, yoga is canceled for today.** -Gainz Club at 11am - 12:30pm -Super Bowl at 6:30pm See you tomorrow!
2/10/2024
Strength A1 - Deadlift -8-8-8-8 A2 - Straight leg hip abduction - 4 x 8/leg Workout 6 min AMRAP 10 Deadlifts (185/135) 10 Step ups (30/24”), unweighted
2/9/2024
Strength A1 - Front squats -8-8-8-8 A2 - "MJ" Calf Raises -4 x 12 Workout 4 RFT 200m run 12 KB Swings (70/53) 9 Toes to bar Mobility QL Rig stretch - [...]
2/8/2024
Workout 5 RFT 500/400m row 6 Devil’s Press (50/35) 20 Sit ups Mobility 5 way banded shoulder stretch - 20 sec/position
2/7/2024
Strength A1 - Bench press -8-8-8-8 A2 - DB/KB Pullover on medball -4 x 10 Workout 12 min AMRAP 10 Hang power cleans (115/75) 20 Wall balls (20/14) 40 Crossover single unders* *How/when [...]
2/6/2024
Strength 1 A1 - Push Press -Build to a heavy 3 in 15 minutes *Compare to 12/13/23 A2 - Chest supported Seal Row -4 x 10 Strength 2 B1 - Barbell reverse lunge -3 x [...]
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