10/30/2023
Old City Benchmark #2 “The Ghost” 6 rounds, for total reps 1 min rowing, calories 1 min burpees 1 min double unders 1 min rest [...]
The week ahead.. October 30th
Hey Old Cityzens! Happy 10 years, Old City! Thanks to everyone who organized the party and attended. It was good to see a mix [...]
10/29/2023
REST DAY! NO CLASSES Get outside and do something fun. Or just relax! See you tomorrow!
10/28/2023
NO CLASSES Anniversary party at 7pm. See you there!
10/27/2023
Strength A1 - Deadlift 5 x 3 at 75% *3 sec lowering on the first rep A2 - Collapsed hip extension 3 x 8/leg Workout [...]
10/26/2023
Strength A1 - Back squat 5 x 3 @75% *3 sec down, 1 sec hold at the bottom on the first rep A2 - Lateral [...]
10/25/2023
Workout “Cindy” 20 min AMRAP 5 Pull ups 10 Push ups 15 Air squats Compare to 9/28/22 Click HERE to compare to 10/26/21, 11/18/20, 7/15/19, [...]
10/24/2023
Strength A1 - Bench press 5 x 3 @ 75% with 1 sec pause at chest on 1st rep A2 - Powell Raises 3 x [...]
10/23/2023
Strength 1 A1 - Hang power snatch 2 x 3 2 x 3 2 x 3 2 x 3 *Do 2 sets of 3 reps [...]
The week ahead.. October 23rd
Hey Old Cityzens! I hope everyone had great weekend. I know this time of year is big on decorative gourds and corn mazes and [...]