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The Week Ahead – 5/5/25
Team, Friends, Old Cityzens, the week ahead: Monday - To be good at snatching, you need to be mobile AND strong. So our strength work today really tests (and improves!) your mobility. Overhead Squat and [...]
The Week Ahead – 4/28/25
Friends, Team, Old Cityzens, We hope everyone is enjoying Spring! The week ahead: Monday - Really really like this program. Strength is back Squat paired with a box jump variation. Then a SPRINT WOD of [...]
The Week Ahead – 04/21/25
Team, Happy Easter, and for those who don't celebrate, happy slightly slower day in the city! The week ahead: Monday - Core strength up front. Instead of an EMOM, we'll get 3 sets of strict [...]
The Week Ahead – 041425
Friends, the week ahead: Monday - Double Strength day. Clean and Jerk and Front Squat. Tuesday - No strength and a longer WOD. In fact, I think one of the longer AMRAPs we've done in [...]
The Week Ahead – 4/7/25
Friends, Hope you're all loving the Spring. And thanks to all who came out to Spikeball at Stanton Park on Saturday. Too much fun. As you continue to work through our programming, remember that we [...]
The Week Ahead – 3/31/25.
Team, Friends, Happy April! We've got a great week of training ahead. With regards to last week, I'm sure some of you who read our blog weekly noticed a few workouts that looked different from [...]
WOD
050625
STRENGTH A1 - Ring Push-Up 4x5 @ Weight A2 - DB Shoulder Rotation 4x10/arm (10/5) WOD 18-15-12-9-6-3 Toes to Bar 25 Double Unders
050525
STRENGTH A1 Pause Overhead Squat 5-5-5 A2 Seated Barbell Sots Press 4x5 (15/PVC) WOD 5 Rounds 60s Work/60s Rest 3 Power Snatch (155/105) Max Burpee Box Jump (24"/20")
050325
Core Strength EMOM 9 1 30s+ Superman Hold 2 12 KB Teapot (44/35) 3 12 KB Teapot (44/35) Partner WOD You Go I Go 12 Rounds (6 Each) 15 KB Swings (53/35) 3 50" Shuttle [...]
050225
E2MOM x 12 (24 Minutes) 1 Power Clean (165/115) 1 Squat Clean (165/115) 1 Shoulder to Overhead (165/115) 8 Over the Bar Burpee Arm Cash Out EMOM 9 30s Work/30s Rest 1 Max DB Curl [...]
050125
STRENGTH A1 - Ring Push-Up 4x5 @ Weight or 4x5+ @ Strict or 4x8+ @ Band A2 KB Pullover 4x12 (53/35) WOD AMRAP 24 19 Cal Row 60 Double Unders 25 DB Anchored AbMat Sit-Ups
043025
Double Strength A1 Deadlift 8-8-5-5 A2 Strict Press 8-8-5-5 B1 Barbell Good Morning 4x8 (115/75) B2 Yates Row 4x6
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