BLOG
The week ahead.. May 15th
Hey Old Cityzens! Can you believe we're already half way through the month of May and 2 weeks into the new joint. How are you liking the place so far? Too big? Not big enough? [...]
The week ahead.. May 8th
Hey Old Cityzens! What a great first week, huh?!?! New space, brand spanking new equipment. What more could you ask for!! (more equipment?? but of course.. but in a month or so, hold tight). [...]
Ultra Running with Jen – It’s GO time!!
Hey folks.. Sorry for the radio silence. It has been a busy couple weeks leading up to the big day. I'll head out to the race site Friday afternoon and get settled in and hopefully [...]
Ultra running with Jen – Running at night
Over Easter weekend I participated in the Chocolate Bunny Run. It's an annual event put on by the Virginia Happy Trails Running Club (VHTRC) and part of the MMT Training Academy. Over the years it [...]
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 [...]
WOD
5/9/2024
Strength 1 A1 - 1 Power snatch + 2 Overhead squats Strength 2 B1 - Bent Over Row -4 x 10 B2 - Strict dips -Accumulate 20 reps in as few sets as possible. *Pause [...]
5/8/2024
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 [...]
5/7/2024
Strength A1 - Bench press -5 x 3 @ 90% *Build up to 90% of your 1RM *Stay at that weight for 5 sets, completing 3 reps every set. *Rest at least 2 minutes between [...]
5/6/2024
Strength A1 - Front squat -5 x 3 @90% *Same % as the last two weeks. We're adding another set. A2 - "Michael Jackson" calf raises -3 x 12 Workout 8 min AMRAP [...]
5/5/2024
REST DAY! Get outside and do something fun. Or just relax! Learn about Cinco de Mayo -*NO YOGA TODAY* - Gainz Club at 11am. See you tomorrow!
5/4/2024
Strength A1 - Deadlift -4 x 3 @ 90% *Build up to 90% of your 1RM *Stay at that weight for 4 sets, completing 3 reps every set. *Rest at least 2 minutes between sets [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!