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The Week Ahead – 12/8/25…
Team, Friends, Old Cityzens, Hope everyone is enjoying the cold. Without the wind I like it a lot... but I like most every season! The Week Ahead: Monday - Pistols as Skill/Strength, paired with Weighted [...]
The Week Ahead – 12/01/25…
We hope everyone had an amazing Thanksgiving. I try to remind myself that even though the travel is a pain in the ass, and I really really like my own bed... love and rituals are [...]
The Week Ahead – 11/25/25…
Team, Friends, Old Cityzens, Happy Thanksgiving Week! A brief week, so it's hard to get everything in. Reminder: No evening classes on Wednesday. We're closed Thursday and Friday. Saturday is limited hours: Hero WOD at [...]
The Week Ahead – 11/17/25…
Friends, Old Cityzens, The Week Ahead: Monday - My kind of day... Strength is Dip and Pullover. WOD is several rounds of a sprint. 3 heavy DL, 6 Burpee pull-ups. Built in rest. I think [...]
The Week Ahead – 11/10/25
Team, Friends, Old Cityzens, I've said it before, but our community is something to behold. Our fundraiser/tribute to Kap was assuredly the most people we've had doing a workout at the gym ever. If your [...]
The Week Ahead – 11/03/25
Team, Friends, The Week Ahead: Note: very hard hero WOD on Saturday in Honor of Kap. Hope you can all make... and if you value doing well on Saturday I'd rest up Friday, and fuel [...]
WOD
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Core Strength EMOM 9 1 - 20 DB Glute Bridge (50/35) 2 - 30 Heel Taps 3 - 15 Superman Swimmer WOD Ghost 5 Rounds of 4 Minutes 1 Max Row Cal 2 Max Burpee [...]
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STRENGTH A1 Pistol Negative 3x3/leg* *5s descent. Measure depth, go lower and lower A2 Weighted Pull-Up 4x5 @ Weight or 4x5+ @ Strict Bodyweight WOD 4 Rounds for Time 25 KB Swings (53/35) 15 Push-Ups [...]
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Strength A1 Bench Press 8-8-5-5 A2 Band Face Pull 3x10 Partner WOD You Go I Go (Divide however, but evenly) 3 Rounds 60 DB Snatch (1x50/1x35) Accumulate 3 Minutes Plank 20 Pull-Ups
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WOD "Jerry" Run 1 mile 2000m Row Run 1 mile
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Strength A1 Pistol Negative 3x2-3/leg* *5s descent, go lower and lower **use to establish WOD scaling WOD EMOM 16 1 - 5 Pistol (L/R) 2 - 5 Pistol (L/R) 3 - 10 Double Push-Up Burpee [...]
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STRENGTH A1 Hang Power Clean 3-3-2-2... *Build to WOD Weight WOD 5 Rounds for Time 3 Deadlift (275/185) 7 Box Jumps
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