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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 [...]
The week ahead.. February 5th
Hey Old Cityzens! I hope everyone had great weekend and knew what to do with themselves without any football on TV!! February Newsletter Check your inbox on February 1st for the February newsletter. If [...]
The week ahead.. January 29th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed sometime outside even if it wasn't as warm as Thursday. And if you're a football fan, I hope your team won.* *This is [...]
The week ahead.. January 22nd
Hey Old Cityzens! I hope everyone had great weekend. How 'bout them Lions! #AllGrit Congrats and 'maybe next year' to other sportsball fans. Even if you aren't into football, I hope you're into competing [...]
WOD
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Strength A1 - Back Squat 8-8-5-5 WOD 500m Row Shoulder to Overhead (135/95) 15-10-5 Sit-Ups 30-20-10
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WOD 12 Rounds 2 Power Clean (165/115) 3 Burpee Pull-Up 8 Side Shuffle (1 Mat or 1 Bar) *27 Minute Cap Mobility A1 - Wall Pigeon 1x90s/Side A2 - Overhead Band Lat Stretch 1x60s/Side [...]
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Strength A1 Barbell RDL 8-5-3-3-3 A2 - Seated Arnold Press 4x10 Strength B1 Bench Press 3x3 B2 DB Top Down Bent Over Row 3x16 (8/Arm)
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Strength A1 Tall Snatch 3x2-3* A2 Overhead Squat 3x5* *Empty bar or minimal weight for technique/mobility work B1 E2MOM x 6 (12 Minutes) 2 Snatch WOD 5 Rounds 10 Wall Balls (20/14) 25 Double Unders [...]
010625
Pistol Practice A1 - Pistol Negative 3x2-3/leg* *increasingly lower box A2 - Pistol Practice 3x10 Pistol Pike/Leg WOD 10 Rounds 4 Ring Dips 8 Pistols (4/leg)* 12 Renegade Row (2x50/2x35) 20 Minute Cap [...]
010625
Snow Day - Our regular classes are cancelled. We will host open gym from 10am-12pm for the brave.
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!