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The week ahead.. July 10th
Hey Old Cityzens! I hope everyone had great weekend. So much going on around DC these days! If you're ever at a loss for something to do, check out the Washingtonian Magazine for a [...]
The week ahead.. July 3rd
Hey Old Cityzens! I hope everyone is having a great weekend, and is maybe extending it a bit longer with a few days off to start the week. Check the schedule below if you're [...]
The week ahead.. June 26th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed some time outside with the great weather and long nights. And I hope you're ready for another great week of workouts. Hand Care! [...]
The week ahead.. June 19th
Hey Old Cityzens! Happy Father's Day to all they gym Dads. I hope everyone had great weekend. Monday Classes - No Changes Monday is a Federal holiday, but we will keep the schedule as [...]
The week ahead.. June 12th
Hey Old Cityzens! I hope everyone had great weekend and spent some time outside. Board Pictures on Twitter Currently the board pictures aren't being reposted to Twitter. If you want to see the results [...]
The week ahead.. June 5th
Hey Old Cityzens! Happy Pride week and month! I hope everyone had great weekend. Take advantage of the daylight, the warmth, the time off! ALL THE THINGS!! June Newsletter Did you get it? NO!?? [...]
WOD
3/22/2024
Strength A1 - Deadlift -5-3-3-2-2* *Deadstop A2 - Side plank rotations -4 x 8/side Workout For time 30 Curtis-Ps (95/65) *A CurtisP is a hang squat clean, lunge L, lunge R, push press. [...]
3/21/2024
Strength A1 - Back squat -5-3-3-2-2* *2 second tempo down on every rep A2 - Tib raises -4 x 10 Workout 6 min AMRAP 6 DB Snatch (50/35) *alternating, total reps 6 Knees [...]
3/20/2024
Workout 4 RFT 500/400m row 25 KB Swings (53/35#) 25/20 cal bike 25 Hand release T-push ups Mobility 5-way banded shoulder stretch- 20 sec each position
3/19/2024
Strength A1 - Bench press - 5-3-3-1-1* *1 sec pause at the chest 1st rep every set A2 - Gorilla Rows - 3 x 8/arm Workout 10 min AMRAP 12 Wall balls (20/14#) [...]
3/18/2024
Strength 1 A - Power clean + hang squat clean - Build to a heavy double of the complex in 10 minutes B - EMOM x 10 - Every minute on the minute, do one [...]
3/17/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. **No Gainz Club today. Jason is out of town** See you tomorrow!
PREPARING YOU FOR LIFE
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