BLOG
The week ahead.. May 29th
Hey Old Cityzens! I hope everyone is enjoying the long holiday weekend. Reminder that we only have two classes tomorrow at 8am and 9:30am where we'll run the "Murph" workout. The Phoenix Pride Event [...]
The week ahead.. May 22nd
Hey Old Cityzens! I hope everyone had great weekend. We have one more week before "Murph". You can already reserve your spot in ZenPlanner. Classes are at 8am and 9:30am. Sign up NOW! The [...]
The week ahead.. May 15th
Hey Old Cityzens! I hope everyone had great weekend and are ready to put in another SOLID week of work. Memorial Day Murph “Murph” is one of CrossFit's Hero WODs, honoring Navy Lieutenant Michael [...]
The week ahead.. May 8th
Hey Old Cityzens! I hope everyone had great weekend and spent some time relaxing or being productive. You do you! May Newsletter Did you get it? If not, check it out HERE! And let [...]
The week ahead.. May 1st
Hey Old Cityzens! I hope everyone had great weekend, and that Sunday's rain didn't dampen your spirits at all. There's the saying 'April showers bring May flowers', and I do hope we have a [...]
The week ahead.. April 24th
Hey Old Cityzens! I hope everyone had great weekend. It went from being summer to being spring very quickly! I know this is the end of spring break for some schools. Do you know [...]
WOD
6/2/2023
Strength A1 - Back Squat - 10-10-10 A2 - Upright barbell row - 3 x 8 - pause 1 sec at top and bottom Workout For time 2 min max calories bike 400m run 400m [...]
6/1/2023
Workout Old City Benchmark WOD #6 4 RFT 10 Handstand push ups 6 Squat cleans (155/105) 12 Toes to bar Mobility Foam roll quads - 2 x 1 min/leg Foam roll lats - 2 x [...]
5/31/2023
Strength A1. Alternating DB bench press 4 x 6/arm A2. Crab push up 4 x 8 *2 sec hold at top; legs bent or straight Workout Every 2 min, do 250m row Max double [...]
5/30/2023
Strength 1 A1 - Split snatch 3-3-3-3-3 *Compare to 3/9/23 A2 - KB Pullover -4 x 8 Strength 2 B1 - Tempo DB Romanian deadlifts -3 x 8 as 3 sec down, 1 sec [...]
5/29/2023
"Murph" For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run *All with a Weight Vest (20/14 lb) **A couple different 1 mile routes if you don't want to [...]
5/28/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga ONLY at 10am. See you tomorrow for Murph. Class times are 8am and 9:30am.
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!