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The week ahead.. February 6th
Hey Old Cityzens! I hope everyone had great weekend. The groundhog saw his shadow last Thursday, which means we can expect below average temperatures for the next 6 weeks. I felt it on Saturday [...]
The week ahead.. January 30th
Hey Old Cityzens! I hope everyone had great weekend. I spent the a scant 28 hours in Wisconsin for a wedding, and I've had my fill of snow for the year. It was also [...]
The week ahead.. January 23rd
Hey Old Cityzens! I hope everyone had great weekend. The cooler temps didn't keep me away from the trails, and I was able to get in about an 8 mile run on Saturday. Maybe [...]
The week ahead.. January 16th
Hey Old Cityzens! I hope everyone had great weekend! Monday Class Schedule Monday, January 16th, is a federal holiday in honor of Dr. Martin Luther King Jr, but we are keeping our normal gym [...]
The week ahead.. January 9th
Hey Old Cityzens! I hope everyone had great weekend and is settling in to 2023. Get outside! I know it's cold outside, but you don't necessarily have to be outside. But are you testing [...]
The week ahead.. January 2nd
Hey Old Cityzens! I hope everyone had great weekend and great New Years celebration whether it was with friends, with family, or alone with a frozen pizza in PJs.. you do you! January Newsletter [...]
WOD
2/8/2023
Strength 1 A1 - Power snatch + Overhead squat -Build to a Heavy 2 and repeat 2-3x A2 - Banded arch to hollow 4 x 8 Strength 2 B1 - Half Toes to bar 4 [...]
2/7/2023
Workout For time: 10 DB Snatches (50/35) 15 Burpee hop over DB and back 20 DB Snatches 15 Burpee hop over DB and back 30 DB Snatches 15 Burpee hop over DB and back 40 [...]
2/6/2023
Strength A1 - Narrow Grip Pause Floor Press - Build to a Heavy 3. Pause on the ground for 2 seconds each rep. Repeat your heaviest weight 2 more times. A2 - Ball slams 4 [...]
2/5/2023
REST DAY! Get outside and do something fun. Maybe enjoy some Nutella. Or just relax! Yoga at 10am. Gainz Club at 11am. But try to spend some time away from the gym and outside. [...]
2/4/2023
Workout “Open Mash Up” 5 min AMRAP 35 Double unders 9 DB Thrusters (2-45/30) 6 Chest to bar pull ups (or 3 muscle ups) 3 Wall walks Rest 3 min. Pick up where you left [...]
2/3/2023
Strength A1 - Tempo Bench Press - Build to a Heavy 5 with a 3 sec negative and a pause at the chest on the 1st rep. Repeat your heaviest weight 2 more times. A2 [...]
PREPARING YOU FOR LIFE
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