BLOG
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 [...]
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 [...]
WOD
4/16/2024
Strength 1 A1 - Push press -Build to a heavy 3 reps. Repeat that weight 1-2 times. *No cycling. Pause before redipping. A2 - Flat bench DB seal row - 4 x 10 Strength 2 [...]
4/15/2024
Workout For time 800m run, then 10-8-6-4-2 Power cleans (115/75) Front rack lunges* 400m run, then 10-8-6-4-2 Hang squat cleans (115/75) Burpees over the bar then, 800m run *Reps on the lunges are total steps. [...]
4/14/2024
REST DAY! Get outside and do something fun. Or just relax! And look up at the sky! - Yoga at 10am. - Gainz Club at 11am. See you tomorrow!
4/13/2024
Strength A1 - Front squat -4 x 4 @ 75% *3 sec tempo, 1 sec pause on all reps. A2 - Tib raises - 3 x 12 Workout 4 RFT 200m run 10 Burpees [...]
4/12/2024
Workout 20 min AMRAP 24 Double unders 12 Handstand shoulder taps 6 Toes to bar
4/11/2024
Strength A1 - Deadlift -4 x 4 @80% 1RM *deadstop; 3 sec to lower bar every rep A2 - Side plank rotations -3 x 8/side Workout 8 min AMRAP 8 Single DB renegade [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!