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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 [...]
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 [...]
WOD
1/29/2024
Strength A1 - Sumo deadlift -8-8-8-8 *No pausing, no repeating your heaviest weight A2 - Frog pumps with DB -4 x 15 Workout 8 minute AMRAP 1 Dbl DB Hang power snatch 2 [...]
1/28/2024
REST DAY! Get outside and do something fun. Or just relax! -Yoga at 10am. -Chiefs vs Ravens at 3pm -Lions vs 49ers at 6:30pm See you tomorrow!
1/27/2024
Workout CrossFit Open 20.5 (scaled) For time* 40 Pull ups 80 cal Row 120 Wall balls (20/14) *Partition the reps however you want *20 min time cap **Compare to 1/22/23**
1/26/2024
Strength A1 - Floor press -3-3-3-3 *Build to a heavy 3 reps across 4 working sets, adding weight each time. *Pause for 2 sec every rep with your arms on the ground. *Repeat your heaviest [...]
1/25/2024
Strength 1 A1 - Power clean + hang squat clean - Build to a heavy double of the complex in 15 minutes *To build to a heavy double of these two movements, do one rep [...]
1/24/2024
Workout 24 min AMRAP 3 Wall walks 15 Box jump overs (24/20") 60 Double unders Mobility Child's pose on box - 1 min Pigeon pose on box - 1 min/leg
PREPARING YOU FOR LIFE
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