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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 [...]
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. [...]
WOD
12/31/2023
REST DAY And we're CLOSED Have fun celebrating NYE! See you Tuesday!
12/30/2023
Strength A1 - Back squat -8-8-8-8 A2 - Broad jumps 3 x 3 for max distance (inches) Workout 12 min AMRAP 9/6 bike calories 12 KB Swings (70/53) 2 Wall walks [...]
12/29/2023
End of the year/NYE WOD For Time 31 Push Presses (75/55) 31 Pull-Ups 31 Power Snatches (75/55) 31 Sit-Ups 31 Knees to elbow 31 Push-Ups 31 Box Jumps (24/20) 31 Front Squats (75/55) 31 Double-Unders [...]
12/28/2023
Strength A1 - Floor press -8-8-8-8 A2 - DB Bench pullover -4 x 10 Workout 4 RFT 40 Air squats 10 Devil’s Press (45/30)
12/27/2023
Strength 1 A1 - Push jerk -Build to a heavy 5 in 15 min A2 - Yates Row -4 x 10 Strength 2 B1 - High hang power cleans -3 x 3 B2 - Candlestick [...]
12/26/2023
Strength A1 - Sumo deadlift -8-8-8-8 A2 - Collapsed hip extension -3 x 8/leg Workout 10 min AMRAP 7 Sumo deadlift high pulls (95/65) 14 Sit ups 21 Double unders [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!