12/25/2023
Merry Christmas from the Old City family to you and yours. May today, and all your days, be merry and bright.
The week ahead.. December 25th
Hey Old Cityzens! I hope everyone is enjoying time with friends and family this weekend. This has been a busy month with the final [...]
12/24/2023
REST DAY And we're CLOSED There is the SoberWOD happening at 11:30am - Check out the website for The Phoenix or reach out to [...]
12/23/2023
Workout 9 RFT 3 Turkish Get Ups/arm (45/30) 6 Toes to bar 9 Box jumps (24/20) *This is a high volume workout. The TGUs will [...]
12/22/2023
Workout 12 Days of FITmas 1 Deadlift 2 Hang power cleans 3 Front squats 4 Burpees over the bar /total reps 5 x 4 Double [...]
12/21/2023
Strength 1 A1 - Overhead squat -Build to a heavy 3 reps in 20 minutes. A2 - Overhead mobility work Strength 2 B1 -Strict Pull [...]
12/20/2023
Strength A1 - Deadlift 5 reps at 65% 3 reps at 75% 2 reps at 85% 1 rep at 90% 1 rep at 95% 1 [...]
12/19/2023
Strength A1 - Back squat 5 reps at 65% 3 reps at 75% 2 reps at 85% 1 rep at 90% 1 rep at 95% [...]
12/18/2023
Strength A1 - Bench press 5 reps at 65% 3 reps at 75% 2 reps at 85% 1 rep at 90% 1 rep at 95% [...]
The week ahead.. December 18th
Hey Old Cityzens! I hope everyone had great weekend and is ready to lift HEAVY this week! We've got a full line up with [...]