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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 [...]
The week ahead.. April 29th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed False Spring #2. Or is it actually here? Or did we skip right to summer? I can't keep track! We're wrapping up the [...]
The week ahead.. April 22nd
Hey Old Cityzens! I hope everyone had great weekend and enjoyed some time outside I made it over to the NE Library on Friday to watch a 7am member and his band perform. And [...]
The week ahead.. April 15th
Hey Old Cityzens! I hope everyone had great weekend and already filed their taxes. Why are accountants always tired after work? Because their job is so taxing. Weight Vests With Murph coming up next [...]
The week ahead.. April 8th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed watching college basketball this weekend. Men's final is on Monday night at 9:20pm. Although it's on past your bedtime, who ya got winning?? [...]
The week ahead.. April 1st
Hey Old Cityzens! I hope everyone had great weekend and enjoyed some time outside. It's about that time where April showers bring May flowers.. and Mayflowers bring Pilgrims.. amirite?? April Newsletter Keep an eye [...]
WOD
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WOD For Time 40 Push-Up 2 Rounds Row 1.5k 20 Deadlifts (225/155) 20 Renegade Row (2x50/2x35) 40 Push-Up MOBILITY A1 Banded Couch Stretch 1x90s/Side A2 Butcher Block 1x60s
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DOUBLE STRENGTH A1 Back Squat 8-8-5-5 A2 Landmine Twist 4x20 (20/10) B1 - Tall Kneeling Landmine Press 4x10 (55/40)* *weight not including barbell B2 - Wide Grip Pull-Up 4x5 @ weight 4x5 @ strict 4x5 [...]
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Core Strength A1 - Top Support Leg Raise 3x10-20* *Scale to Knee Tuck A2 - Side Plank Leg Raise 3x30s* *Scale to Bent Knee Side Plank Leg Raise WOD 4 Rounds 6 Chest to [...]
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Partner WOD Easter Egg Hunt!!!* *Find an egg that's a different color from your partner! 4 Rounds of AMRAP 9 1 - Team 800m Run AMRAP Easter Egg 1 2 - 1000m Row AMRAP Easter [...]
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Strength A1 - Bench Press 4x8 A2 - Barbell Yates Row 4x6 EMOM 20 30s work/30s rest 1 - Max Barbell Curl (45/35) 2 - Max Barbell Skull Crusher (45/35) 3 - 1x12 Bench Dip [...]
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STRENGTH Core Strength EMOM 9 1 - 1x12 KB Pullover Leg Raise (53/35) 2 - 1x12 Straight Arm Side Plank Pulse 3 - 1x12 Straight Arm Side Plank Pulse WOD 4 Rounds Run 600m* 20 [...]
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