BLOG
The week ahead.. April 24th
Hey Old Cityzens! I hope you had a great weekend and are ready to get back in the gym. This is the last week at 810, so let's make it memorable and go out with [...]
2017 Capital City Open: My First Weightlifting Meet – Kayla Webb
About Me Hi Old Cityzens! My name is Kayla and for those who don’t know me, I’ve been a member at Old City for about two years. I joined in June 2015. I moved back [...]
The week ahead… April 17th
Hey Old Cityzens! I hope you had a GREAT weekend! Hopefully you didn't indulge *too* much during Easter or Passover. Admittedly, I'm a candy lover, so holidays can be tough when they are centered around [...]
Ultra Running with Jen – Bull Run Run 50 mile report
"Guts and Nuts" This was my mantra through the race, and the best way to describe what it takes to finish an ultra. All the physical ability in the world can get you through just [...]
The week ahead.. April 10th
Hey folks! Hope you had a great weekend. HUGE shout out to Kayla for competing in the Capital City Open on Sunday. It was her first weightlifting competition that was put on by the DC [...]
Ultra Running with Jen – Recovery and race time!
Hey folks.. I've been a little quiet after finishing the Elizabeth Furnace 50K (report) back on March 11th. Nearly a month has passed with a lot of radio silence. So what have I been doing [...]
WOD
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 [...]
2/5/2024
Workout Old City Benchmark #3 "The Chief" 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat a total of 5 times **Score is total reps after all [...]
2/4/2023
REST DAY! Get outside and do something fun. Or just relax! -Yoga at 10am. -SoberWOD at 11:30am – check out The Phoenix website for more information, or reach out to Coach Jack. See you tomorrow! [...]
2/3/2024
Strength A1 - Back squat -8-8-8-8 A2 - Tib raises -4 x 15 Workout For time 800m run (2 laps) 60 KB Swings (53/35) 400m run 20 KB Swings [...]
2/2/2024
Workout For time 10-9-8-7-6-5-4-3-2-1 Squat cleans (155/105) Handstand push ups Complete 10 squat cleans, then 10 handstand push ups; 9 squat cleans, then 9 HSPU... continue alternating the movements doing 1 less rep than the [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!