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1st Annual Presidents Day Charity Fun Day!
When was the last time you celebrated Presidents Day? No, not "when was the last time you had the 3rd Monday in February off of work?" But, when was the last time you spent the [...]
Happy 238th Birthday Marines!
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 day – it’s the Marine [...]
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 [...]
WOD
1/18/2024
Workout 5 rounds 1 min Rowing - max cal 1 min Dips 1 min Box jumps (30/24) 1 min Wall balls (20/14) 1 min Rest With a continuously running clock, complete as many reps/calories [...]
1/17/2024
Strength A1 - Sumo deadlift -3-3-3-3 *Build to a heavy 3 reps across 4 working sets, adding weight each time. *Repeat your heaviest weight 1-2 times. A2 - Side plank rotations -4 x 8/side [...]
1/16/2024
Strength A1 - Back squat -3-3-3-3 *Take 2 seconds to get to the bottom of each rep. *Build to a heavy 3 reps across 4 working sets **Repeat your heaviest weight 1-2 more times. [...]
1/15/2024
Workout 30 RFT 1 Devil’s Press 2 Front rack squats 3 Push press Do 50 double unders to start the workout, and after completing round 10, 20, and 30. Rx - 1-45/30 DB [...]
1/14/2024
REST DAY! Get outside and do something fun. Dress up your pet today! Or just relax! Yoga is CANCELED for today. See you tomorrow!
1/13/2024
Workout 10 RFT 5 DB Lunges, leg (1-50/35) 3 Handstand push ups 1 Power snatch (135/95)
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!