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Episode 1 – Sean Emery
So we're starting a podcast! Why a podcast? Mostly because I like talking more than writing (and hopefully you like listening more than you like reading.) ...And because I listen to podcasts all of the time [...]
The week ahead.. December 25th
Hey Old Cityzens! A belated 'Merry Christmas' to all who celebrate! Even if you don't, I hope you were able to spend some time with family and friends this weekend. If you're around this week, [...]
The week ahead.. December 18th
Hey Old Cityzens! We're coming down to the wire with the holidays on the horizon. Actually, Hanukkah ends on Wednesday while the Winter Solstice starts on Thursday, so there's a lot to celebrate this week. [...]
The week ahead.. December 11th
Hey Old Cityzens! WHAT A PARTY on Friday, eh?? Oh, lordy! And by the looks of the low turn out at open gym on Saturday, I'm guessing there were quite a few people nursing some [...]
The week ahead.. December 4th
Hey Old Cityzens! Welcome to December! Who's ready for the cold? The SNOW?? It's gonna happen whether you like it or not, so be prepared. With that said, yes, we will still be going outside [...]
The week ahead.. November 27th
Hey Old Cityzens! I hope you enjoyed the holiday, maybe spent the time away or with family, but are ready to get back at it. A quick reminder that if you are traveling - either [...]
WOD
5/8/2023
Workout “Barbara” 5 Rounds For Time 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats 3 minutes Rest *Complete 5 rounds of the repetitions in the order written. After each set of 50 Air Squats, [...]
5/7/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club 11am - 12:30pm See you tomorrow!
5/6/2023
Partner WOD 24 min AMRAP 12 KB swings (53/35) 6 Box step overs - with KB (24/20) 2 Wall walks *P1 works while P2 rests. Once P1 has completed all 3 movements, P2 starts their [...]
5/5/2023
Strength A1 - Deadlift 3 x 3 3 x 2 *Completed at 85% and 90% of your projected 1RM A2 - KB Windmill 3 x 3/side Workout 4 RFT 12 Deadlifts 9 Hang power cleans [...]
5/4/2023
Strength A1 - Back squat - 3 x 3, 3 x 2 A2 - Calf raises - 4 x 12 Workout 10 min AMRAP 4 DB Push press - R 4 Overhead step back lunges/total [...]
5/3/2023
Workout 20 RFT 3 Toes to bar 2 Power cleans (185/125) 100m run **This focus for this workout is unbroken T2B, and maintaining that kip. I'd rather see you go toes to a target and [...]
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