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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 [...]
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 [...]
WOD
2/10/2024
Strength A1 - Deadlift -8-8-8-8 A2 - Straight leg hip abduction - 4 x 8/leg Workout 6 min AMRAP 10 Deadlifts (185/135) 10 Step ups (30/24”), unweighted
2/9/2024
Strength A1 - Front squats -8-8-8-8 A2 - "MJ" Calf Raises -4 x 12 Workout 4 RFT 200m run 12 KB Swings (70/53) 9 Toes to bar Mobility QL Rig stretch - [...]
2/8/2024
Workout 5 RFT 500/400m row 6 Devil’s Press (50/35) 20 Sit ups Mobility 5 way banded shoulder stretch - 20 sec/position
2/7/2024
Strength A1 - Bench press -8-8-8-8 A2 - DB/KB Pullover on medball -4 x 10 Workout 12 min AMRAP 10 Hang power cleans (115/75) 20 Wall balls (20/14) 40 Crossover single unders* *How/when [...]
2/6/2024
Strength 1 A1 - Push Press -Build to a heavy 3 in 15 minutes *Compare to 12/13/23 A2 - Chest supported Seal Row -4 x 10 Strength 2 B1 - Barbell reverse lunge -3 x [...]
2/5/2024
Workout Old City Benchmark #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 all [...]
PREPARING YOU FOR LIFE
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