Blog

The Week Ahead – 12/15/25…

Team, Friends, Old Cityzens, It is cold and everyone I know is sick. Don't let it get to you: show up to the gym and kick some ass. Showing up is the hardest part. Or, [...]

Team, Friends, Old Cityzens, Hope everyone is enjoying the cold. Without the wind I like it a lot... but I like most every season! The Week Ahead: Monday - Pistols as Skill/Strength, paired with Weighted [...]

The Week Ahead – 12/01/25…

We hope everyone had an amazing Thanksgiving. I try to remind myself that even though the travel is a pain in the ass, and I really really like my own bed... love and rituals are [...]

The Week Ahead – 11/25/25…

Team, Friends, Old Cityzens, Happy Thanksgiving Week! A brief week, so it's hard to get everything in. Reminder: No evening classes on Wednesday. We're closed Thursday and Friday. Saturday is limited hours: Hero WOD at [...]

The Week Ahead – 11/17/25…

Friends, Old Cityzens, The Week Ahead: Monday - My kind of day... Strength is Dip and Pullover. WOD is several rounds of a sprint. 3 heavy DL, 6 Burpee pull-ups. Built in rest. I think [...]

The Week Ahead – 11/10/25

Team, Friends, Old Cityzens, I've said it before, but our community is something to behold. Our fundraiser/tribute to Kap was assuredly the most people we've had doing a workout at the gym ever. If your [...]

WOD

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Skill/Strength A1 HS Kick Up Drill 4x5* *Hold top for 5s **Start on wall, progress to partner assisted freestanding A2 Band Anchored Leg Raise 4x15 Partner WOD You Go I Go 8 Rounds (4 Each) [...]

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DOUBLE IN STRENGTH A1 Bulgarian Split Squat 4x6/Leg A2 Weighted Rotating Ring Chin-Up 4x5 @ Weight 4x5+ @ Strict 4x5 @ Bar Chin Up Negative 4x5+ @ Banded Bar Chin-Up B1 Barbell RDL 4x8 B2 [...]

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STRENGTH A1 Bench Press 10-8-5-5 A2 Barbell Curl 4x10 WOD 3 Rounds Run 400m 16 DB Snatch (50/35)

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Strength A1 Bench Press 10-8-5-5 A2 DB Powell Raise 3x10/Arm (15/10) Partner WOD You Go I Go 16 Rounds (8 Each) 10 KB Reverse Lunge (2x53/2x35) 10 Side Shuffle 10 AbMat Sit-Ups

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DOUBLE STRENGTH A1 Front Squat (2) 5-5-5-5 A2 Landmine Twist 4x20 B1 KB Z-Press (2) 4x8 B2 - Yates Row (1) 4x12

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WOD AMRAP 20 3 Hang Power Snatch (115/85) 8 Toes to Bar Run 100m

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