Blog2018-09-09T03:04:43+00:00

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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 [...]

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 [...]

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 [...]

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 [...]

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