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The week ahead.. November 12th
Hey Old Cityzens! First off, reminder that we have our regular schedule of classes on Monday, November 12th. It is the observed federal holiday for Veteran's Day and government is closed, but we are [...]
The week ahead.. November 5th
Hey Old Cityzens! Okay.. so *now* it's officially Fall. We're over and done with Halloween, we've made it through the time change, the leaves are falling, and now we're thinking about Christm.. I mean, [...]
The week ahead.. October 29th
Hey Old Cityzens! I hope you're excited for this week - not only because of Halloween on Wednesday, but for deadlifts that day! Be sure to dress up! But before then we have our second [...]
The week ahead.. October 22nd
Hey Old Cityzens! We've got some big things coming up these last couple of weeks of the month. First off.. it's a ways a way, but be sure to save the date - December 15th [...]
The week ahead.. October 15th.
Hey Old Cityzens! I hope you had a great weekend and enjoyed some of this fantastic fall weather.. FINALLY! Right?? It was nice to see that H Street Festival had some good weather and a [...]
The week ahead.. October 8th
Hey Old Cityzens! I'm going to start off by venting a little .. I f*cking hate mosquitoes. WHEW! So much better now! Onto the fun stuff. Monday is a Federal holiday. I won't get [...]
WOD
7/19/2023
Strength A1 - Deadlift 5-5-5-5^ ^Each set completed every 3 minutes. Rest the time remaining. A2 - Side plank rotations -4 x 8/side Workout 4 RFT 30 sec handstand hold 30 sec tuck hold 10 [...]
7/18/2023
Strength A1 - Back squat - 3-3-3-3-3 A2 - Seated DB Z-Press - 4 x 8 Workout 3 rounds for time: Run 400 meters Rest 2 min. Score is total time after all 3 runs
7/17/2023
Workout 20 min AMRAP 40 Double unders 10 Toes to bar 5 Power cleans (155/105)
7/16/2023
REST DAY! Get outside and do something fun. Enjoy some ice cream! And relax! Yoga at 10am. Gainz Club at 11am. See you tomorrow!
7/15/2023
Partner Workout 10 RFT 250m row 15 Thrusters (45/35 barbell) 10 Chest to bar pull ups *P1 works while P2 rests. *Once P1 finishes their last pull up, P2 can start on the row *Continue [...]
7/14/2023
Strength A1 - Deadlift 8-8-8 *Every 5 min A2 - Straight leg hip abductions - 3 x 10/leg Workout For time 50 Sit ups; rest 30 seconds 40 Sit ups; rest 30 seconds 30 Sit [...]
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