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The week ahead.. September 10th
Hey Old Cityzens! Another great week and weekend in the books. Let's keep up the great work. Make sure you're spending time outside of the gym to improve your health - lower your stress, get [...]
The week ahead.. September 3rd
Hey Old Cityzens! Oh man.. so much going on that I need to get to it ASAP. I'll just assume errybody had a good weekend - either getting outside to enjoy some fun in the [...]
The week ahead.. August 27th
Hey Old Cityzens! Oh man.. another great weekend in the books! And we've got a holiday weekend coming up. Is this the end of summer as we know it?? It's seems so as people will [...]
The week ahead.. August 20th
Hey Old Cityzens! Another week in the books. Does it feel like June and July lasted a total of 3 days, or is that just me? I've noticed an uptick in our membership, which is [...]
The week ahead.. August 13th
Hey Old Cityzens! Oh man! I'm back from my vacation and ready to get after it again. And by 'get after it again', I mean start back slooowly so I'm not wrecked after my first [...]
The week ahead.. August 6th
Hey Old Cityzens! Did you get your fill of exercise either by working out this weekend or binging on the CrossFit Games?? How 'bout that! I hope it has you PUMPED to work on [...]
WOD
6/20/2023
Strength A1 - Sumo Deadlift - 10-8-8-5-5 A2 - Side plank rotations 3 x 10/side Workout 12 min AMRAP 3-6-9.. Etc Sumo deadlift high pull (95/65) Hand release push ups *Completed as 3 sumo [...]
6/19/2023
“Juneteenth” 6 RFT 400m run w med ball (20/14) 19 Wall balls (20/14) *At some point in the workout, complete a row of 1865m Compare to 6/19/21 Mobility Wall pigeon stretch - 1 x [...]
6/18/2023
REST DAY! Yoga at 10am. Gainz Club at 11am. See you tomorrow!
6/17/2023
Strength A1 - Bench press - 8-8-8-8 A2 - KB Pullover - 3 x 10 Workout 7 min AMRAP 7 Hang power clean (115/75) 14 Sit ups
6/16/2023
Strength 1 A1 - Pause snatch pull + hang power snatch 2 x 2 2 x 2 2 x 2 2 x 2 **Complete each complex twice at the same weight. You'll have 4 different [...]
6/15/2023
Workout For time 1200m run 15 Dips 15 Thrusters (95/65) 800m run 12 Dips 12 Thrusters 400m run 9 Dips 9 Thrusters 200m run 6 Dips Accessory Band work Banded Face Pulls - [...]
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