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Gymnastics Program!
For most people gymnastic's movements are the most difficult movements to learn. They require a dedicated focus on technique and balance, and require a very specific set of hard-to-develop muscles. It's because of these challenges [...]
Free Personalized Programming!
By Sean Emery I've been chatting with a couple people at the gym and I realized that there are a lot of Old Cityzens who want to work on gymnastics movements. This is exactly what [...]
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 [...]
WOD
1/5/2024
Strength A1 - Back squat -5-5-5-5 :: 3 sec neg on each rep *Build up to a heavy 5 reps while taking 3 seconds to get to the bottom of the squat on each rep. [...]
1/4/2024
Workout 20 min AMRAP 500m row 40 Double unders 30 KB Swings* (53/35) 20 Burpees *The height of the swing is up to the individual. However, this is a good opportunity to challenge yourself to [...]
1/3/2024
Strength A1 - Close grip floor press -5-5-5-5-5 *Leave 1-3 reps in the tank. A2 - Powell Raises -4 x 8/arm Workout 3 rounds of 3 min AMRAP 4 Pull ups 6 Hang [...]
1/2/2024
Strength 1 A1 - High hang power snatch -Build to a technically sound 3 reps in 15-20 min A2 - Chest supported seal rows -4 x 10 Strength 2 B1 - Romanian deadlifts -4 x [...]
1/1/2024
HAPPY NEW YEAR!!! See you TUESDAY when we resume our normal class schedule.
12/31/2023
REST DAY And we're CLOSED Have fun celebrating NYE! See you Tuesday!
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!