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The week ahead.. March 18th
Hey Old Cityzens! Happy St. Patrick's Day! I hope everyone had great weekend and enjoyed some much needed R & R. CrossFit Open - complete! WE DID IT! We made it through the 3-week [...]
The week ahead.. March 11th
Hey Old Cityzens! Happy Week 3 - and final week - of the CrossFit Open! I hope everyone had great weekend, remembered to change their clocks again (so long that precious hour of sleep! [...]
The week ahead.. March 4th
Hey Old Cityzens! I hope everyone had great weekend and recovered from the Open workout Friday and/or Saturday. Ready for week 2?? What will we see this week? Wall walks? single under crossover? Toes [...]
The week ahead.. February 26th
Hey Old Cityzens! I hope everyone had great weekend and is well rested for this week, because it's a BIG week! CrossFit Open The global competition to find the fittest person on EARTH starts [...]
The week ahead.. February 19th
Hey Old Cityzens! I hope everyone had great weekend and braved the storm we had blow through Friday night!! Yeah, if you don't remember it, it's because it didn't happen! We had our one [...]
The week ahead… February 12th
Hey Old Cityzens! Happy Superb Owl Sunday! I hope everyone had great weekend and is currently enjoy the game right now, or doing something else enjoyable. We've got a fun week ahead with a [...]
WOD
3/19/2024
Strength A1 - Bench press - 5-3-3-1-1* *1 sec pause at the chest 1st rep every set A2 - Gorilla Rows - 3 x 8/arm Workout 10 min AMRAP 12 Wall balls (20/14#) [...]
3/18/2024
Strength 1 A - Power clean + hang squat clean - Build to a heavy double of the complex in 10 minutes B - EMOM x 10 - Every minute on the minute, do one [...]
3/17/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. **No Gainz Club today. Jason is out of town** See you tomorrow!
3/16/2024
Strength 1 A1 - Deadlift -3 x 3 *Deadstop deadlifts. *Take about 4 sets to build up to a heavy 3 reps and repeat that weight 3 times. A2 - Collapsed hip extension -4 x [...]
3/15/2024
Open Workout 24.3 All for time: 5 rounds of: 10 thrusters, weight 1 (95/65) 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 (135/95) 7 bar muscle-ups Time cap: 15 [...]
3/14/2024
Workout 4 RFT 50 Air squats 400m run 30 Sit ups 20 Burpees *2 min rest between rounds *Score is total time after final round of burpees Mobility Foam roll quads - 2 min/leg Scorpion [...]
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