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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, [...]
2017 Great Chesapeake Bay Swim – Race Report, by Kate Kaufer
2017 Great Chesapeake Bay Swim - Race Report "4.4 Miles to Dry Land, or 'Why the hell can't you people adopt the metric system?'" Hello, I'm Kate, and I can't do a pull-up ... I [...]
The week ahead… June 19th
Hey gang.. We made it through another week, and a HOT one at that! Speaking of 'hot', how are your buns feeling from the Bulgarian split squats, single leg RDLs, and lunges? Did I miss [...]
WOD
5/21/2024
Double Strength Day Strength 1 A1 - Power snatch + hang power snatch -Build to a heavy double of the complex, then repeat that weight 1-2 more times. A2 - Single arm ring row with [...]
5/20/2024
Workout 20 min AMRAP 8 Toes to bar 6 DB Thrusters (2-50/35) 4 Box step ups (20” - same DBs as thrusters) 200m run
5/19/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. - **NO GAINZ CLUB THIS WEEK** See you tomorrow!
5/18/2024
Strength A1 - Front squats -4 x 4 @ 90% *Build up to 90% of your 1RM *Stay at that weight for 4 sets, completing 4 reps every set. *Rest at least 2 minutes between [...]
5/17/2024
Workout 4 RFT 800m run 20 Pull ups 30 Push ups 40 Air squats *Parse out the reps however you want each round. *Vest optional
5/16/2024
Strength A1 - Deadlift -4 x 4 @ 90% *deadstop *Build up to 90% of your 1RM *Stay at that weight for 4 sets, completing 4 reps every set. *Rest at least 2 minutes between [...]
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