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A Note on Programming
As we get ready to get things rolling at Old City, we think it's important for everyone who is interested to know the 'why's' behind the 'what's' when it comes to the daily, weekly, and [...]
Meet Dustin!
Warning. Reading this post will make you want to travel to far off and amazing places. If this is something you're okay with, proceed at your own risk. Dustin works on Capitol Hill doing government [...]
Meet Josh!
Josh plays the oboe for the U.S. Navy! Not only does that mean that Josh is a fantastic musician, it means Josh gets to play concerts for the most important occasions: 4th of July celebrations [...]
Meet Angela!
Old Cityzens, we have ourselves a Nutritionist! That's right, Angela is a Nutritionist for the USDA who loves to volunteer with the Capital Area Food Bank teaching nutrition in Cooking Matters classes. She's also in incredible [...]
Meet Maggie!
Maggie's from America's high five (Michigan for those of you who never played Where in the World is Carmen San Diego). She's a former professional horse rider and instructor and now she plays polo. Yes. [...]
Meet Laura!
Laura grew up in Seattle but first moved to DC in 2008 to work for her home state Senator (Sen. Cantwell). That's when she found out exactly how bananas the DC political scene is... After [...]
WOD
9/7/2023
Strength A1 - Bench press -3 x 5 A2 - KB Pullover on medball 4 x 8 Workout 5 RFT 3 Man makers (45/30) 35 Double unders
9/6/2023
Strength A1 - Hang squat clean 2 x 2 2 x 2 2 x 2 2 x 2 **Complete each set twice at the same weight. You’ll have 4 different weights on the bar. A2 [...]
9/5/2023
Workout 21 min AMRAP 15/12 cal row 9 Power snatches (95/65) 6 Turkish Get-ups, total (50/35)
9/4/2023
Workout "Wilhelm Tell*" For Time Section 1 • 3 Rounds of: • 50 Double-Unders • 20 Alternating Dumbbell Snatches (50/35) Section 2 • 10-8-6 reps of: • Thrusters (95/75) • Chest-to-Bar Pull-ups Section 3 • [...]
9/3/2023
REST DAY! Get outside and do something fun. Or just relax! NO Yoga today. Gainz Club at 11am. See you tomorrow! Only a 10AM HeroWOD tomorrow!
9/2/2023
Partner Workout 24 min AMRAP 2 Wall walks 4 Toes to bar 6 Box jumps (24/20) 8 Front squats (95/65) 12/10 cal bike^^ **This is an 'I go, you go' style workout. P1 completes the [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!