BLOG
The Week Ahead – 08/04/25
Team, Friends, Old Cityzens, And so it's August... if it weren't for the unforgiving mosquitoes and merely half full splash parks I wouldn't believe it. But, for those of us enjoying Summer city life, we've [...]
The Week Ahead – 7/27/25
Team, Happy almost August. I hope everyone is enjoying the programming. Some thoughts on the Week Ahead: Monday - I think this is the hardest day this week. Bench Press and a different variation on [...]
The Week Ahead – 7/21/25
Team, Friends, Old Cityzens, The week ahead: Monday - Second time through Power Clean + Front Squat complex for strength. This time it's TWO reps instead of THREE, so hopefully we can go a tad [...]
The Week Ahead – 7/14/25…
Team, Friends, Old Cityzens, We hope everyone is loving life and bearing the heat well. The Week Ahead: Monday - We kick off the week with a benchmark, "Artie." It's a spin on Cindy that [...]
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 think so, anyway). The week ahead: Monday - Weighted Chins [...]
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 @ 9 and 1030 AM (more below) Saturday - Closed [...]
WOD
080825
DOUBLE STRENGTH A1 Back Squat (3) 8-8-6-6 A2 Kickstand Rotational Row (2) "Lawnmowers" 4x12/Arm B1 Barbell RDL (2) 4x6 B2 Weighted Matador Dip (2) 8-8-6-6
080725
WOD 2 Rounds for Time Run 1200m 20 Overhead Squats (45/35) 100 Double Unders Mobility A1 - Wall Pigeon 1x90s/Side A2 Seated Barbell Shoulder Extension 1x60s
080625
STRENGTH Core Strength A1 Landmine Rotation (*) 4x20 (70/50) A2 Top Support Leg Raise 4x10-15 WOD 5 Rounds 5 Deadlift (275/205) 10 Burpees 7 Minute Cap
080525
STRENGTH A1 Ring Push-Up 4x8* *scale to band, then floor A2 Powell Raise 4x10/arm WOD AMRAP 15 5 Wall Walk 20 Ring Rows 20 KB Box Step Ups (53/35)(24"/20")
080425
Strength/Skill A1 Weighted Chin-Up 3-3-1-1 A2 Power Position Power Snatch 3-3-2-2-1... (Building towards WOD weight (or heavier)) WOD 12 Rounds for Time 2 Power Snatch (135/95) 3 Box Jump (30"/24") Run 100m *21 Minute Cap
080225
Technique/Mobility A1 Tall Clean 3x3* empty bar/minimal weight A2 Butcher Block 2x60s WOD Partner WOD You Go I Go 14 Rounds (7 Each) 16 Landmine Twist (55/45) 12 Wall Ball (20/14) 3 Power Clean (185/135) [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!