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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 [...]
Daily Rituals
By Sean Emery I recently finished reading an interesting book titled Daily Rituals by Mason Currey. In writing this book Mason "wanted to show how grand creative visions translate to small daily increments." The book went [...]
Pregnant and CrossFitting
By Jennifer Carter-Wharton My journey with CrossFit began in early 2012 with a desire to get in the best shape of my life before becoming pregnant. I was nearly thirty pounds overweight and unhappy with [...]
Paleo on the Outside, Too
By Julianna Lovik You may have noticed a little hiatus lately from the Neighborhood Paleo posts, but not to worry! I've been brewing up some little projects that I am just bursting to tell you [...]
WOD
11/10/23
Strength A1 - Close/narrow grip bench press -4 x 10 @ 65% of your 1RM *Ring finger where the knurling and smooth part of the bar meet. A2 - KB pullover on a medball - [...]
11/9/2023
Strength 1 Overhead squats - Build to a heavy 3 in 15 minutes. Strength 2 B1 - Bulgarian split squats -4 x 8/leg B2 - Single arm ring rows with rotation -4 x 8/arm [...]
11/8/2023
Workout Old City Benchmark WOD #3 “The Chief” 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat a total of 5 times ***Score is total reps after [...]
11/7/2023
Strength A1 - Deadlift -4 x 10 @ 65% A2 - Straight leg hip abduction -4 x 8/leg Workout 10 min AMRAP 5 Chest to bar pull ups 20 Crossover single unders Mobility [...]
11/6/2023
Strength A1 - Back squat -4 x 10 @ 65% A2 - Calf Raises -4 x 15 Workout 12 min AMRAP 2 Wall walks 20 Step ups (20”, 1-45/35 DB) Mobility Child's pose [...]
11/5/2023
REST DAY! BE SURE TO TURN YOUR CLOCKS BACK Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. See you tomorrow!
PREPARING YOU FOR LIFE
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