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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 [...]
The week ahead.. July 30th
Hey Old Cityzens! I'm sure I sound like a broken record asking if you had fun this weekend, got outside to enjoy the weather, etc.. Because, before you know it, it will be Fall [...]
The week ahead.. July 23rd
Hey Old Cityzens! I hope you had another great week and were able to enjoy some time outside despite the rain. If you were busy on Saturday and missed out on axe throwing - you're [...]
The week ahead.. July 16th
Hey Old Cityzens! I hope you had another great weekend and did something fun to take advantage of the awesome weather. We have a great event coming up this weekend - axe throwing! You can [...]
WOD
7/6/2023
Workout 5 RFT* 9 Pull ups 9 Thrusters (95/65) 5 min rest 10 RFT* 3 Power cleans (135/95) 3 Burpees over the bar *10 min time cap on both parts*
7/5/2023
Strength A1 - Bench Press 5 x 5 A2 - KB Pullover on medball 3 x 10 Workout Tabata Strict press (45/35 barbell) Sit ups *Alternate the two movements as 20 sec of work, 10 [...]
7/4/2023
*One special class today at 10am* “Give Me CrossFit or Give Me Death” 4 Rounds for Time 984 foot bald eagle run (300 meter Run) 24 Toe Salutes (T2B) 24 Freedom Jumps (24/20" [...]
7/3/2023
Workout 5 rounds of 4 min AMRAP 2 Wall walks 6 DB snatch/total, alternating (50/35) 8 Box step overs w DB (24/20”) 24 Double unders ^Rest 2 min when 4 min is up. Pick [...]
7/2/2023
REST DAY! Get outside and do something fun. Or just relax! NO Yoga today Gainz Club at 11am. See you tomorrow!
7/1/2023
Strength A1 - Back squat 5-5-5-5-5 A2 - Calf Raises 3 x 12 *Stand on a 45# plate Workout 6 RFT 5 DB Power snatch 5 DB Push Press 10 DB Lunges, total steps^ ^Hold [...]
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