11/26/2023
REST DAY! Get outside and do something fun. Maybe enjoy some cake if you've had enough pie these last few days. Or just relax! Yoga [...]
11/25/2023
NO CLASSES Open gym from 9a – 11am
11/24/2023
NO CLASSES Open gym from 11a - 1pm
11/23/2023
NO CLASSES 5K run with Coach Kate. Meet at 9am. Take off at 9:15am Running route - an out and back course - can be [...]
11/22/2023
Strength A1 - Bench press -4 x 5 @ 75% *with a 1 sec pause at the chest on the first rep. A2 - Gorilla [...]
11/21/2023
Strength 1 A1 - Split Snatch -Build to a heavy 3 (not a 3RM) in 15 minutes. -Repeat your heaviest weight 1-2 time. **Since this [...]
The week ahead.. November 20th
Hey Old Cityzens! I hope everyone had great weekend and is getting ready for Thanksgiving. We've got things cookin' in the gym for you! [...]
11/20/2023
Workout "Thanksgiving Sampler Platter" For Time 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-Ups (or seated [...]
11/19/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. See you tomorrow!
11/18/2023
Strength A1 - Back squat -4 x 8 @70% A2 - Lateral band walk 4 x 10 steps in each direction Workout For time [...]