070925
STRENGTH A1 - Turkish Get Up 2-2-1-1 WOD 8 Rounds 4 Thrusters (135/95) 8 Pull-Ups Run 100m Rest 1 Minute 22 minute cap [...]
070825
Core Strength A1 Bench Hip Flexor Sit-Up 3x10/Leg A2 Superman Swimmer 3x15 WOD 3 Rounds Row 1k 20 Renegade Rows (2x50/2x35) 20 Alternating Single Leg [...]
The Week Ahead – 07/07/25
Team, Friends, Old Cityzens, We hope everyone is feeling good after the long weekend! Although with the heat it's tough to feel totally recovered (I [...]
070725
Strength/Skill A1 Weighted Chin-Up 4x5 @ Weight 4x5+ @ Strict 4x5 @ 5s Negative 4x8+ @ Band A2 Headstand Tuck (Kipping Handstand Push-Up Practice) 4x5-10* [...]
070225
STRENGTH A1 E2.5MOM x 7 Rounds (17.5 Minutes) 2 Back Squat (Heavy) 4 Seated Box Jump (30"/24") B1 Barbell Pendlay Row 4x10 (155/105) B2 KB [...]
070125
Strength A1 Turkish Get Up 2-2-1-1/side WOD "Lynne" 5 Rounds of 4 Minutes 1 Set Max Effort Bench Press (165/105)* 1 Set Max Effort Pull-Ups** [...]
The Week Ahead – 06-30-25
Team, Friends, Old Cityzens, Happy Independence Day Week. Quick reminder of our Holiday hours: Thursday - normal, but no 630 Friday 7/4 - Hero WOD [...]
063025
Core Strength EMOM 9 1 - 1x20 Bear KB Drag Through (35/26) 2 - 1x12 Straight Arm Side Plank Pulse 3 - 1x12 Straight Arm [...]
062825
Skill/Strength A1 Chest to Wall Handstand Hold 4xMax Effort or Accumulate 2 Minutes A2 Tall Kneeling Band Pass Through 4x8 Partner WOD You Go [...]
062725
WOD 21-18-15-12-9-6-3 Floor Press (2x50/2x35) Calorie Row AbMat Sit-Up Beach Muscles EMOM 9 1 - x25 Straight Arm Band Lat Pulldown 2 - X10 DB [...]