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Mobility Corrections
By Sean Emery If you haven't done so already, make sure you give yourself a mobility assessment. Once you have completed the assessment, you should know your top two or three mobility weaknesses. This post is [...]
Mobility Assessment
If you've been and Old Cityzen for a couple days or a couple months, by now I'm sure you've noticed the amount of attention we place on stretching and mobility. Sure it's great for recovery [...]
Accountability Program
“A river cuts through a rock not because if it’s power, but because of it’s persistence.” The key to success, in anything, is consistency. The more you practice the more proficient you will become. Double [...]
Looking for a place on H ST NE?
There's no better roommate than an Old Cityzen. Find out more... http://washingtondc.craigslist.org/doc/roo/4941773891.html HUGE Master Bed w/ Private Bath in Beautiful H Street Rowhouse Huge master bedroom with en suite bath in a beautiful rowhouse one [...]
What is CrossFit? (…and why it works)
By Sean Emery Old City has been open for about a year and a half, and we're starting to get a lot of success stories! It's one thing to know that it works, it's another thing [...]
Kim’s Success Story
In February of 2013, I ran my first half marathon. I had been woefully out of shape and was looking for something that would get me motivated. It worked. I trained for months, I ran [...]
WOD
10/9/2023
Strength A1 - Deadlift *deadstop* - 5 x 3 @ 85% A2 - Lateral band walks - 4 x 10 steps (left AND right)' Workout Tabata Hollow hold Arch hold *Hold the hollow hold position [...]
10/8/2023
REST DAY! Get outside and do something fun. Or just relax! And enjoy a fluffernutter sandwich! Yoga at 10am. Gainz Club will be at NOON today. See you tomorrow!
10/7/2023
Workout Partner WOD 12 RFT 9/6 cal bike 12 KB Swing (53/35) 6 Chest to bar pull-up *Partners can choose how they want to split up the work - switch after every movement of after [...]
10/6/2023
Strength A1 - Bench press -5 x 4 @ 80% *with max reps on the last set. A2 - Half kneeling med ball throw - 4 x 5/side Workout Old City Benchmark #7 For time [...]
10/5/2023
Strength 1 A1 - Squat cleans 2 x 2 2 x 2 2 x 2 2 x 2 **Complete each set twice at the same weight. Each set has 2 reps. You’ll have 4 [...]
10/4/2023
Workout 4 RFT 50 Double unders 400m run 30 Sit ups 20 Single-arm DB Push press, total (50/35) *or 10 Handstand push ups
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!