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The week ahead.. February 24th
Hey Old Cityzens! It's starting to feel like spring! It's getting a little brighter a tad earlier each day, and the sun is hanging out for the evening classes a bit longer, too. I [...]
The week ahead.. February 17th
Hey Old Cityzens! I hope you had a great weekend and are ready to crush this week. We had some cold and rainy days last week, but hopefully that didn't get you down. Yes, [...]
The week ahead.. February 10th
Hey Old Cityzens! Okay.. I'm late! But I'm not going to make the ol' "read your newsletter!" post to make up for my tardiness. There have been a couple announcements posted on the front [...]
The week ahead.. February 3rd
Hey Old Cityzens! Hope you had a great weekend whether you're a football fan or not. I'm going to keep this short and sweet due in part to the game, but because your email [...]
The week ahead.. January 27th
Hey Old Cityzens! Oh, man! What a week! How are your shoulders and upper body feeling after last week? What a doozy, eh? I want to talk about the programming for a bit this [...]
The week ahead.. January 20th
Hey Old Cityzens! NORMAL SCHEDULE MONDAY Monday is Dr. Martin Luther King, Jr's birthday observed and it is a federal holiday. While the government and some businesses are closed, we are open for business [...]
WOD
081924
Core Strength 9 Minute EMOM 1 - Turkish Sit-Up - 1x8 2 - Turkish Sit-Up - 1x8 3 - Superman Hamstring Curl - 1x15 WOD KB Swing (53/35) 50-40-30-20-10 10 Push-Ups Run 200m [...]
081724
Core Strength EMOM 9 1 - Med Ball Deadbug Hold 1x45s 2 - Side Plank Rotation 1x15 3 - Side Plank Rotation 1x15 Partner WOD You Go I Go 6 Rounds (3 Each) 8 DBall [...]
081624
Strength A1 Back Squat 5-3-1-1-1 *Go heavy but keep form awesome. WOD 5 Rounds 2 Wall Walk 10 Jumping Lunges 15 Ring Row *12 minute Cap
081524
Strength Day (Mostly!) A1 8-10 Minutes working to a Moderate Weight Power Clean and Overhead B1 8 Rounds of 90s 3 Power Clean and Overhead rest remainder of 90s *Heavy but good form *Overhead is [...]
081424
Skill/Strengt A1 - Handstand Feet Switches 2xChest to Wall - 30s 2x Back 2 Wall - 30s A2 Weighted Pull-Up 4x5 @ Weight 4x5+ @ Strict Tempo Bodyweight 4x8+ @ Band 4x5 @ 5s Negatives [...]
081324
Snatch Work A1 Barbell Overhead Squat 2x5 SLOW *Empty Bar A2 Foam Roll Upper Back 2x90s WOD 15 Rounds for Time 2 Power Snatch (135/95) 3 Burpee Box Jump Run 100m *30 minute cap [...]
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