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Meet Katie!
They told Katie to do a keg-stand. She did this: Originally from Norfolk, Katie's been living in Capitol Hill for the past 3 years working for a commercial real estate development company which is currently [...]
Meet Ashley!
Despite her yellow and green attire, this is not a rally for another Brazilian Soccer win. She might be wearing what appears to be a Marta jersey, but Ashley, in fact, is all Red, White, and Blue. [...]
Meet Kevin!
This VMI Graduate has run with the bulls in Pamplona. What else has Kevin gotten himself into? Meet him to find out! Old Cityzens, meet Kevin: After graduating VMI with degrees in International Studies and [...]
Meet Graham and Meredith, and Carissa!
Our first couple+roommate blog post!!! This ought to be fun! Meet Graham and Meredith: Now meet their third wh...err...roommate, Carissa: Packed and loaded this Kenya native... ...is all set and ready to to skydive. Carissa's mom [...]
Meet Alle!
Why is a Public Health microbiologist specializing in Emerging Infectious Diseases walking around a creek without shoes on? I'm not sure either, which means you'll have to learn more about Alle (pronounced Al-lee, short for [...]
WOD
9/1/2023
Strength A1 - Bench press -6-6-6-6 A2 - Tricep kickbacks -4 x 10/arm Workout 3 RFT 400m run 20 DB Overhead lunges - (50/35)* *Do 10 on one arm, then 10 on the other. If [...]
8/31/2023
Strength 1 A1 - Hang power snatch 3-3-3-3-3 A2 - Strict Pull-up 5 x 5 *Pick a scale - strict, weighted, banded, toe/barbell assisted, negatives, etc, that allows you to complete all 5 reps each [...]
8/30/2023
Old City Benchmark #2 “The Ghost” 6 rounds, for total reps 1 min rowing, calories 1 min burpees 1 min double unders 1 min rest *Work for 3 minutes straight before resting for one minute. [...]
8/29/2023
Strength A1 - Deadlift -6-6-4-4 *deadstop A2 - Straight leg hip abductions - 3 x 10/leg Workout 7 RFT 5 Deadlifts (225/155) 7 DB Push press (50/35)
8/28/2023
Strength A1 - Back squat - 8-8-6-6 A2 - Wall tib raises - 4 x 10 Workout 10 min AMRAP 5 Hand release T push-ups 5 KB Swings(53/35) 5 Goblet squats (53/35) *Can you complete [...]
8/27/2023
REST DAY! Get outside and do something fun. Or stay inside and watch Pee Wee's Big Adventure in honor of the late Paul Reubens 🙁 who was born on this day in 1952. Yoga [...]
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