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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 [...]
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 [...]
WOD
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 [...]
10/11/2023
Strength 1 A1 - Split snatch 2 x 2 2 x 2 2 x 2 2 x 2 A2 - Incline DB seal row -4 x 8 Workout Old City Benchmark #1 Bike sprints 3 [...]
10/10/2023
Workout For time 20 Box jumps (24/20) 200m run 40 Push ups 200m run 60 Wall balls (20/14) 200m run 80 Double unders 200m run 100 Lunges, total steps 200m run 80 Double unders 200m [...]
10/9/2023
Strength A1 - Deadlift *deadstop* - 5 x 3 @ 85% A2 - Lateral band walks - 4 x 10 steps (left AND right)' Workout Tabata Hollow hold Arch hold *Hold the hollow hold position [...]
10/8/2023
REST DAY! Get outside and do something fun. Or just relax! And enjoy a fluffernutter sandwich! Yoga at 10am. Gainz Club will be at NOON today. See you tomorrow!
10/7/2023
Workout Partner WOD 12 RFT 9/6 cal bike 12 KB Swing (53/35) 6 Chest to bar pull-up *Partners can choose how they want to split up the work - switch after every movement of after [...]
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