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The week ahead.. May 16th
Hey Old Cityzens! I hope everyone had great weekend and got outside to enjoy this great weather. Benchmark WOD This week we have our girl benchmark WOD middle of the week. Check back to [...]
The week ahead.. May 9th
Hey Old Cityzens! I hope everyone had great weekend. And Happy Mother's Day to our gym moms, moms-to-be, foster moms, etc. May Newsletter If you missed it last Sunday, check it out HERE! May [...]
The week ahead.. May 2nd
Hey Old Cityzens! April showers brought us May flowers, and all the pollen and allergies that comes with the changing season. Pollen happens when flowers can't keep it in their plants. *rimshot!* ... *sad [...]
The week ahead.. April 25th
Hey Old Cityzens! What a great weekend! And what a great weekend for some members competing in the Festivus Games on Saturday. Congrats to Jeff G, Lisa R, Ken K, and Sherry Y for [...]
The week ahead.. April 18th
Hey Old Cityzens! I hope everyone had great weekend. Happy Easter and Passover to those that celebrate. I spent a few days in Boston last week. I didn't to get to be much of [...]
The week ahead.. April 11th
Hey Old Cityzens! I hope everyone had great weekend and got outside to enjoy some fresh air. I’m really allergic to pollen, but I feel this Spring will be breathtaking. March Music Madness Thanks to [...]
WOD
5/22/2022
REST DAY! Get outside and do something fun. Play a game of solitaire. Or just relax! See you tomorrow!
5/21/2022
Partner Workout 30 min AMRAP P1 AMRAP of.. 2 Wall walks (*Progressions) 4 Box jump over (30/24) 8 Pistols (total) P2 AMRAP of.. 100m DB farmer’s carry (50/35) **While P1 works through the triplet, P2 [...]
5/20/2022
Workout Back squat 1RM Ex - sets of 5-5-3-2-1-1-1 to build up to your heaviest weight. **We've been building up the last 3 months specifically to find the heaviest weight we can back squat. Let's [...]
5/19/2022
Strength Push/Pull/Core Work 40/20 x 4 1 - Downdog push ups 2 - Bent over barbell row 3 - Hollow holds Workout For time 10-9-8-7-6-5-4-3-2-1 Hang power clean (115/75) Push press (115/75) [...]
5/18/2022
Workout "Helen" 3 RFT 400m run 21 KB Swings (53/35) 12 Pull ups *15 min time cap* Strength/Skill Work EMOM Skill work x 12 Odd Min – gymnastics/unweighted/body weight movement Even Min – weighted movement [...]
5/17/2022
Strength Hip thrust 4 x 8 Super Set DB Romanian Deadlift 4 x 12 Workout 8 min AMRAP 30 Double unders 50 Air squats
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