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Looking for a Room??
For Rent: Two bedrooms in beautifully renovated NE Capitol Hill Hill home. Friends-- We're looking for two roommates for our beautifully renovated 5 bedroom, 4.5 bath NE Capitol Hill row home, just two blocks from Old City Cross [...]
Happy 239th, Marines!
By Captain Erin Emery Losie You may know that November 11th is Veteran’s Day; however, you may not know that the day is actually a recovery day for Marines. November 10th (today!) is a bigger [...]
Looking for a Job??
Are you looking for a new job? Old Cityzen, and all around great guy, Kyle Murphy works for a company that's hiring a lot of new people! The company name is Grant Thornton, and they're [...]
Looking for a Roommate?
In our first ever "Old City Community Bulletin Board" post, we're trying to find three Old Cityzens a roommate! Email [email protected] with any interest inquiries. First up is Joe! Big Master bedroom with own [...]
Coming to America!
By Lindsey McPherson “America to me is foremost about optimism: optimism that our friends, family and communities will come together to help each other; optimism that through hard work we can succeed; optimism that America [...]
Gym-Wide Goals for Next Quarter!
By Sean Chua Sadly, summer has come and gone. As we all know in DC, we usually skip right over fall and head straight to winter. I wanted to take a moment to write about [...]
WOD
9/29/2023
Strength A1 - Bench Press - 5 x 5 @ 70% of your 1RM A2 - KB Pullover on medball - 4 x 10 Workout For time 30 Renegade rows (1=1) 30 Deadlifts 30 Hang [...]
9/29/2023
Strength 1 A1 - Hang squat snatch 2 x 3 2 x 3 2 x 3 2 x 3 2 x 3 **Complete each set twice at the same weight. Each set has 3 reps. [...]
9/28/2023
Old City Benchmark #9 20 RFT 3 Toes to bar 2 Squat cleans (155/105) 100m run Compare to 7/26/23 - when it was HOT! outside!!
9/27/2023
Strength A1 - Deadlift* - 5 x 5 @70% *with max reps on the last set. *Deadstop* A2 - Straight leg hip abductions - 5 x 8/leg Workout 8 min AMRAP 10 Step ups (30/24”) [...]
9/26/2023
Strength A1 - Back squat -5 x 5 @70% *with max reps on the last set. A2 - Seated DB Z-Press - 4 x 8 Workout 4 RFT 21 Double unders 15 Sit ups 9 [...]
9/25/2023
Workout For time 100/80 cal row 80 Push ups 60 Pull ups 40 Pistols/total 20 Devil’s Press (50/35) *Break up the reps however you want.
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!