Blog2018-09-09T03:04:43+00:00

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The week ahead.. August 8th

Hey Old Cityzens! Looks like the summer is winding down, but things are always heating up in the gym. Only a few announcements this week with the first being our schedule for the Labor Day [...]

Old City Goal Setting Method: Accountability

What’s Your Type? Almost everyone is driven by others or self. Some people are both, a few people are neither. “Who” you are will greatly determine how you react to a certain accountability strategy. Do [...]

The week ahead.. August 21st

Hey Old Cityzens! I first want to say a HEEYOOOGGEE 'thank you' to everyone who came out to help out a Miner Elementary on Saturday. It's amazing how much work can get done with so [...]

The Week Ahead.. August 14th

Hey Old Cityzens.. I hope you had another great weekend and were able to spend some time outside. Me? I'm getting back into running and got in a good 10 mile trail run again. Look [...]

WOD

3/29/2023

Workout Old City Benchmark WOD #3 “The Chief” 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat a total of 5 times ***Score is total reps after [...]

3/28/2023

Strength A1 - Bench press 5-5-3-3-2-2 A2 - Tricep kickback - 3 x 10/arm Workout 12 min AMRAP 20 Double unders 10 Double DB Power snatch (45/30) 5 DB Push press Mobility Banded cat/cow - [...]

3/27/2023

Strength A1 - Hang squat clean - Build to a heavy 2 then repeat that weight 2 times. A2 - Half kneeling landmine Press - 4 x 8/arm Strength 2 B1 - Romanian Deadlifts - [...]

3/26/2023

REST DAY! Get outside and do something fun. Or just relax! Enjoy some time alone if you can! Yoga at 10am. Gainz Club at 11am. See you tomorrow!

3/25/2023

Strength Deadlift 3-3-3-2-2 Workout 3 rounds In 2 minutes 15/10 cal bike Max Dball over shoulder in time remaining (100/60) Rest as needed between rounds

3/24/2023

Strength Front squat 5 x 3   Workout For time 50 Air squats 50 KB swings (70/53) 50 Lunges/total steps   Mobility/Accessory Work Couch stretch - 1 min/leg Crush grip bicep curls - 50 reps [...]

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