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Meet Braeden and Matt!
Roommate alert! Yup. We've done a couple couples and now we're doing a couple roommates. Braeden and Matt are both native Texans from the Dallas area who moved to DC in January as a part of [...]
Meet John!
John had a job that made him travel 5 days a week for over 4 years! He's taken over 300 flights, been to 4 continents, and has tons of stories. I'm sure we'll get to [...]
Meet Kaitlin!
Surfing and elephants don't usually go together, but with Kaitlin, they do! Kaitlin grew up in New Jersey, spent the last 6 years in Massachusetts, and moved down here to DC just last month [...]
Meet Don!
Don is thankful a CrossFit gym is opening near where he lives and works. We're thankful Don is smart enough to choose his home and job based on where a CrossFit gym might one-day come. [...]
Meet Stephanie!
"Hi. I'm Stephanie. Would you like to ride in the rickshaw of my life?" "Thanks, watch your step as you get in, and buckle up, this is one crazy ride... "Currently, I work as a [...]
Meet Justin and Kara!
After seeing our first couples post, Justin and Kara couldn't pass it up. Founding Fathers and Old Cityzens alike, I present to you Justin and Kara! Seen above on the Great Wall of China Justin and [...]
WOD
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 [...]
12/6/2022
Workout Old City Benchmark #2 “The Ghost” 6 rounds, for total reps 1 min rowing, calories 1 min burpees 1 min double unders 1 min rest *Work for 3 minutes straight before resting for one [...]
12/5/2022
Strength A1 - Bench press -Build to a Heavy 5, then repeat that same weight 2-3 more sets A2 - Trap-3 Raise - use Crossover Symmetry OR change plate 3 x 10/arm Workout 9 min [...]
12/4/2022
REST DAY! Get outside and do something fun. Wear your favorite pair of jeans. Or just relax! Yoga at 10am. Gainz Club at 11am. But try to spend some time away from the gym [...]
12/3/2022
Strength A1 - Down dog/Handstand Box Push ups 5 x 3-5 *If not getting 3-5, add several negatives. If impossible, work on regular push ups A2 - Seated Pike/Pancake Stretch 3 x 60 sec *On [...]
12/2/2022
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 Old City Benchmark WOD #1 3 x 30 sec [...]
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