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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 [...]
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
5/30/2024
Strength A1 - Front squat -3 x 5 @ 80% *3 sec tempo, 1 sec pause at the bottom on the first rep of every set. A2 - Single leg calf raises -3 x [...]
5/29/2024
Workout 20 min AMRAP 500/400m row 12 Box jump (24/20”) 10 Toes to bar Mobility Pigeon stretch on box - 1 min/leg Couch stretch - 1 min/leg
5/28/2024
Strength A1 - Deadlift -3 x 5 @ 80% A2 - Frog pumps with DB -3 x 15 Workout 5 RFT 12 DB Lunges/total steps (50/35) 9 DB Hang power cleans 6 DB [...]
5/27/2024
"Murph" For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run *All with a Weight Vest (20/14 lb) **A couple different 1 mile routes if you don't want to run [...]
5/26/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. ** No Gainz Club. It is being shelved for a couple months** See you tomorrow for Murph at 8am and [...]
5/25/2024
Strength A1 - Bench press -2 x 5 @ 75% -2 x 3 @ 85% -1 x 1+ @ 95% A2 - Gorilla Rows -3 x 8/arm Workout 5 RFT 2 Wall walks [...]
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