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The week ahead.. June 10th
Hey Old Cityzens! I hope everyone had great pride weekend. It was great weather both days to be outside! Coach Jen's Last Day Reminder that Friday, June 21st will be Coach Jen's last day [...]
The week ahead.. June 3rd
Hey Old Cityzens! I hope everyone had great weekend finally feels recovered from Murph! Spending the morning taking pictures, heckling, and cleaning up afterwards was exhausting! Props to everyone who did the workout! Speaking [...]
The week ahead.. May 27th
Hey Old Cityzens! I hope everyone had great holiday weekend and enjoyed some time outside. Memorial Day Murph! Class times are 8am and 9:30am. The workout is in honor of U.S. Navy SEAL Lt. [...]
The week ahead.. May 20th
Hey Old Cityzens! I hope everyone had great weekend. Thanks to everyone who made it out to the Adventure Park at Sandy Springs. It was a great event and we had perfect weather for [...]
The week ahead.. May 13th
Hey Old Cityzens! I hope everyone had great weekend and spent sometime outside even with the rain and cooler weather. And, before the day is over, Happy Mother's Day to all our CrossFit moms and [...]
The week ahead.. May 6th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed either the Kentucky Derby on Saturday or Cinco de Mayo on Sunday. Speaking of horses, a horse walks into a bar. The barman [...]
WOD
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STRENGTH A1 Single Arm KB Bench Press 4x5/arm A2 Power Clean Practice 2-2-2-2 Build to working weight for WOD WOD 8 Rounds 2 Power Clean (185/125) 4 Strict Chin Up 8 Wall Balls (20/14) rest [...]
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Strength A1 Sumo Deadlift 4x8 A2 Banded Kneeling Hip Extension 3x20 (green) WOD 40-30-20-10 Double Unders AbMat Sit-Up KB Swings (53/35)
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HERO WOD Murph Time - MinuteSecond For Time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *If you've got a twenty pound vest or body armor, wear it.
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Strength A1 Half Kneeling Landmine Press 4x5/arm A2 Powell Raise 4x8/arm Partner WOD You Go I Go 8 Minute AMRAP 10 Wall Balls (20/14) 3 50" Shuttle Run Rest 2 Minutes 8 Minute AMRAP 3 [...]
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STRENGTH A1 Overhead Squat 5-5-5 A2 Sotts Press 3x5* *empty bar/minimal weight/scale to seated on bench WOD E2MOM 24 (12 Rounds) 3 Snatch (155/105) 8 Over the Bar Burpee
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Core Strength EMOM 9 1 - 1x15 Band Anchored Leg Raise 2 - 1x15 KB Half Kneeling Wood-Chop (26/18) 3 - 1x15 KB Half Kneeling Wood-Chop WOD AMRAP 22 40 Double Unders 20 Ring Rows [...]
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