BLOG
Meet Molly!!!
For those of you astute followers of my "Meet Me!" series, you're probably asking yourself "why does Molly get three exclamation marks?!?" Great question, folks. A great question with a very easy answer: she's my [...]
Movement Guide::Air Squat
You don't know squat! But you will. The air squat is one of the the most foundational movements. Who among us hasn’t sat in a chair? Picked something up from the ground? Gotten into and [...]
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 [...]
WOD
10/17/2023
Strength 1 A1 - Front squat 5-5-3-3-2 A2 - Half kneeling landmine press - 5 x 8/arm Strength 2 B1 - Hang power clean -15 min to build to a heavy 3 reps -Repeat that [...]
10/16/2023
Workout Old City Benchmark #8 5 RFT 5 Deadlifts (275/185) 10 Burpees *8 min time cap* Compare to 8/10/23 Compare to 4/27/23
10/15/2023
REST DAY! Get outside and do something fun. Or just relax! And wash your hands. If the pandemic taught us anything, it's that we don't know how to do this correctly. *eye [...]
10/14/2023
Strength A1 - Back squats -5 x 3 @ 85% *max reps on the last set. A2 - Tib raises - 4 x 10 Workout For time 500m row 25 Thrusters (45/35 barbell) Rest 3 [...]
10/13/2023
Workout 12 Rounds for time 9 Air squats 6 Toes to bar 3 Devil’s Press (50/35)
10/12/2023
Strength A1 - Bench press -5 x 3 @ 85% *with max reps on the last set. A2 - Gorilla Rows -4 x 8/arm Workout In 1 min, do 20 sec handstand hold Max sit [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!