By Sean Chua Sadly, summer has come and gone.  As we all know in DC, we usually skip right over fall and head straight to [...]

5/3/1 The Wendler Strength Program Over the past few months we have been integrating a strength component into our regular programming  This component is essential [...]

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 [...]

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 [...]