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The week ahead.. March 1st
Hey Old Cityzens! Here we are! New month! But wasn't it just March a couple weeks ago?? Weird how quickly time passes, and - WOW! - so much has happened over the last year. [...]
The week ahead.. February 22nd
Hey Old Cityzens! I hope you enjoyed a few days out of the gym. Yes, it was a cold weekend, but things are looking to warm UP this week - in and out of [...]
The week ahead.. February 15th
Hey Old Cityzens! I hope you had a great weekend despite the crappy weather on Saturday. Did you make up for it on Sunday?? In honor of today being a holiday of sorts, I'm [...]
The week ahead.. February 8th
Hey Old Cityzens! Sooo.. how about that Super Bowl game, eh? All those points scored.. and.. THAT PLAY! AMIRITE?? No need to go into details.* Heads up for those who read the monthly newsletter [...]
The week ahead.. February 1st
Hey Old Cityzens! Snow dayyyyyyy!!! I'm going to keep the intro sparse because the February newsletter will be hitting your inboxes tomorrow morning, and all you need to know is in there. Okay, okay, [...]
The week ahead.. January 25th
Hey Old Cityzens! Can you believe that we're wrapping up the first month of 2021?? Hopefully it feels like 2021 and not December-er 2020 or sumpthin.. With that said, let's take a look back [...]
WOD
3/7/2021
REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!
3/6/2021
Workout For 5 rounds In 3 min, do 20/15 cal row 12 Toes to bar Max DB Snatch (50/35) Then, rest 1 min. *Score is total DB snatches after all 5 rounds. **This is a [...]
3/5/2021
Strength EMOM x 12 1 - DB Z Press - 10 reps 2 - 2-DB Row - 10 reps 3 - Plank hold (30-45 sec) *You'll complete the cycle 4 times. Workout For time 18-15-12-9-6-3 [...]
3/4/2021
Strength Deadlift Heavy 5 Workout 5 RFT 10 Dball over the shoulder (100/60) 10 Burpee over dball
3/3/2021
Workout 20 min AMRAP 400m Run 15 Overhead squat (95/65) 12 Pull up 9 Box jump over (24/20) **Going long today with a 20 min AMRAP. Lighter weight overhead squats, but we've got some volume [...]
3/2/2021
Strength 1 Clean pull + hang squat clean + jerk Heavy 2 Strength 2 Glute bridge 3 x 8 AHAP **Taking an early break to bust out the double strength day. Cleans are on tap [...]
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