BLOG
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 [...]
Brad’s Success Story
Here's my story (play to the tune of the Beverly Hillbillies): More than a year ago, I knew I wanted to get healthier. In my mid-thirties, I had been a casual runner, hiker, and generally active [...]
WOD
2/22/2024
Workout Old City Benchmark #9 20 RFT 3 Toes to bar 2 Squat cleans (155/105) 100m run Compare to 9/28/23 Compare to 7/26/23
2/21/2024
Strength A1 - Deadlift -5-5-3-3 *deadstop A2 - Collapsed hip extension -3 x 10/side Workout Tabata (20 sec work, 10 sec rest x 8) Handstand hold Side shuffle (12ft) Ring rows *Complete 8 [...]
2/20/2024
Strength 1 A1 - Front squat + Back squat -3 x 3 + 6 **Build up to a weight that is challenging for all 9 reps, all 3 rounds. A2 - Tib Raises -3 x [...]
2/19/2024
Workout 6 min AMRAP (11.1/14/1) 30 Double unders 15 Power snatch (75/55) 3 min rest 6 min AMRAP (18.1) 8 Toes to bar 10 DB Hang clean & jerk (1-50/35) 3 min rest 6 min [...]
2/18/2024
REST DAY! Get outside and do something fun. Or just relax. And be sure to give Pluto some love today! -Yoga at 10am. -Gainz Club at 11am See you tomorrow!
2/17/2024
Workout 10-9-8-7-6-5-4-3-2-1 Power snatch (95/65) Thrusters (95/65) Box jumps (24/20”) *Completed as 10 power snatches, 10 thrusters, 10 box jumps; 9 power snatches, 9 thrusters, 9 box jumps... continue this pattern, [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!