BLOG
Meet Molly!!!
For those of you astute followers of my "Meet Me!" series, you're probably asking yourself "why does Molly get three exclamation marks?!?" Great question, folks. A great question with a very easy answer: she's my [...]
Movement Guide::Air Squat
You don't know squat! But you will. The air squat is one of the the most foundational movements. Who among us hasn’t sat in a chair? Picked something up from the ground? Gotten into and [...]
A Note on Programming
As we get ready to get things rolling at Old City, we think it's important for everyone who is interested to know the 'why's' behind the 'what's' when it comes to the daily, weekly, and [...]
Meet Dustin!
Warning. Reading this post will make you want to travel to far off and amazing places. If this is something you're okay with, proceed at your own risk. Dustin works on Capitol Hill doing government [...]
Meet Josh!
Josh plays the oboe for the U.S. Navy! Not only does that mean that Josh is a fantastic musician, it means Josh gets to play concerts for the most important occasions: 4th of July celebrations [...]
Meet Angela!
Old Cityzens, we have ourselves a Nutritionist! That's right, Angela is a Nutritionist for the USDA who loves to volunteer with the Capital Area Food Bank teaching nutrition in Cooking Matters classes. She's also in incredible [...]
WOD
12/12/2022
Strength A1 - Deadlift Build to a heavy 3, then repeat that same weight 2-3x A2 - Frog pump - 3 x 15 - hold at the top for 1 sec Workout "Diane" 21-15-9 Deadlift [...]
12/11/2022
REST DAY! Get outside and do something fun. Take a selfie and post it to the 'gram! Or just relax! Yoga at 10am. Gainz Club at 11am. But try to spend some time away [...]
12/10/2022
Workout 30 min AMRAP 100m run 6 Dbl DB hang power snatches (40/25) 12 Alt DB lunges (6/rt/6lt) 24 Double unders ** This is an RPE 6 effort workout. The intensity is lower over the [...]
12/9/2022
Strength Power clean - Take 10 minutes to build to a heavy single rep Workout 8 min AMRAP 4 Strict pull ups 2 Power cleans - weight is 80% from above Accessory Core Work 4 [...]
12/8/2022
Strength A1 - Romanian Deadlifts 3 x 10 A2 - L-Sit Practice 3+ sets -Accumulate 60 sec, starting on boxes and progressing down to DBs. Workout 6 rounds for max reps 20 sec KB Swings [...]
12/7/2022
Strength A1 - Zercher Squat 10-10-6-6 A2 - DB Strict Press 4 x 8 with 1 sec pause at top and bottom B1 - Bulgarian Split Squats -4 x 8/leg B2 - Strict Chin Up [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!