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The week ahead.. December 4th
Hey Old Cityzens! I hope everyone had great weekend despite the rain, and is starting to get into the holiday spirit. December Newsletter Double check your spam folder to make sure you received the [...]
The week ahead… November 27th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed some time off. Now it's time to get back in the gym and pick up where we left off - getting stronger!! Welcome [...]
The week ahead.. November 20th
Hey Old Cityzens! I hope everyone had great weekend and is getting ready for Thanksgiving. We've got things cookin' in the gym for you! Holiday Schedule Monday and Tuesday - NORMAL Wednesday - 6am, [...]
The week ahead.. November 13th
Hey Old Cityzens! I hope everyone had great weekend and is getting used to the darker days! Enjoy the daylight - and dry weather - while we have it! Although it has been predicted [...]
The week ahead.. November 6th
Hey Old Cityzens! I hope everyone had great weekend, and remembered to turn you clocks back Saturday night. Maybe if daytime was more careful, it wouldn’t have to be saved all the time. NYC [...]
The week ahead.. October 30th
Hey Old Cityzens! Happy 10 years, Old City! Thanks to everyone who organized the party and attended. It was good to see a mix of people dressed in costumes, Old City gear, and in [...]
WOD
12/6/2023
Workout Hanukkah WOD 8 Push ups 8 Wall balls (20/14) 8 Knees to elbows 8 Box jumps - (24/20") 8 Burpees 8 KB Swings - (53/35) 8 Sit-ups 8 Lunges (4/4), unweighted *Compare to 12/16/22 [...]
12/5/2023
Strength A1- Deadlift - 3 x 3 @ 80% - 2 x 2 @ 90% A2 - Side plank rotations - 3 x 8/side Workout Tabata Hollow hold Arch hold *Hold the hollow hold [...]
12/4/2023
Strength A1 - Back squat 3 x 3 @ 80% 2 x 2 @ 90% A2 - Lateral band walks -3 x 10 steps/both directions Workout 3 RFT 30 Air squats 15 Hang power cleans [...]
12/3/2023
REST DAY! Get outside and do something fun. Hug someone! Or just relax! Yoga at 10am. See you tomorrow!
12/2/2023
Workout 22 min AMRAP 6 Toes to bar 8 DB Hang Clusters (40/25) 14/12 cal row
12/1/2023
Strength A1 - Deadlift -3 x 5 @ 75% -3 x 2 @ 85% A2 - Frog pumps with DB - 4 x 10 Workout In 1 minute, do 9/6 cal bike Max dball [...]
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