1/2/2024
Strength 1 A1 - High hang power snatch -Build to a technically sound 3 reps in 15-20 min A2 - Chest supported seal rows -4 [...]
1/1/2024
HAPPY NEW YEAR!!! See you TUESDAY when we resume our normal class schedule.
The week ahead.. January 1st
Hey Old Cityzens! I hope everyone had a great week and weekend and holiday break. Maybe you traveled or stayed close by, but I [...]
12/31/2023
REST DAY And we're CLOSED Have fun celebrating NYE! See you Tuesday!
12/30/2023
Strength A1 - Back squat -8-8-8-8 A2 - Broad jumps 3 x 3 for max distance (inches) Workout 12 min AMRAP 9/6 bike [...]
12/29/2023
End of the year/NYE WOD For Time 31 Push Presses (75/55) 31 Pull-Ups 31 Power Snatches (75/55) 31 Sit-Ups 31 Knees to elbow 31 Push-Ups [...]
12/28/2023
Strength A1 - Floor press -8-8-8-8 A2 - DB Bench pullover -4 x 10 Workout 4 RFT 40 Air squats 10 Devil’s Press [...]
12/27/2023
Strength 1 A1 - Push jerk -Build to a heavy 5 in 15 min A2 - Yates Row -4 x 10 Strength 2 B1 - [...]
12/26/2023
Strength A1 - Sumo deadlift -8-8-8-8 A2 - Collapsed hip extension -3 x 8/leg Workout 10 min AMRAP 7 Sumo deadlift high pulls [...]
12/25/2023
Merry Christmas from the Old City family to you and yours. May today, and all your days, be merry and bright.