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The week ahead.. December 4th
Hey Old Cityzens! I hope everyone had great weekend despite the rain, and is starting to get into the holiday spirit. December Newsletter Double check your spam folder to make sure you received the [...]
The week ahead… November 27th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed some time off. Now it's time to get back in the gym and pick up where we left off - getting stronger!! Welcome [...]
The week ahead.. November 20th
Hey Old Cityzens! I hope everyone had great weekend and is getting ready for Thanksgiving. We've got things cookin' in the gym for you! Holiday Schedule Monday and Tuesday - NORMAL Wednesday - 6am, [...]
The week ahead.. November 13th
Hey Old Cityzens! I hope everyone had great weekend and is getting used to the darker days! Enjoy the daylight - and dry weather - while we have it! Although it has been predicted [...]
The week ahead.. November 6th
Hey Old Cityzens! I hope everyone had great weekend, and remembered to turn you clocks back Saturday night. Maybe if daytime was more careful, it wouldn’t have to be saved all the time. NYC [...]
The week ahead.. October 30th
Hey Old Cityzens! Happy 10 years, Old City! Thanks to everyone who organized the party and attended. It was good to see a mix of people dressed in costumes, Old City gear, and in [...]
WOD
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Strength Day A1 Back Squat 4x5 A2 KB Pullover 4x12 B1 Barbell RDL 4x10 B2 Strict Chest to Bar Pull-Up 4xMax Effort 4xStrict Pull-Up Practice 4xPull-Up w/Band OR Negatives
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Core Strength EMOM 9 1 - 1x10 Straight Arm Side Plank Pulse* 2 - 1x10 Straight Arm Side Plank Pulse 3 - 1x45s Med Ball Deadbug Isonetric Squeeze *Hold DB at hips if possible (15/10) [...]
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Strength A1 Bench Press 4x6 A2 DB Supinating Bent Over Row 4x10/Arm WOD 4 Rounds for Time Row 300m 20 KB Swings (1x53/1x35) Rest 90s
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Twelves Days of Christmas (Done as the song from the 1400s we all assuredly know) 1 100m Run 2 Burpees 3 Pull-Ups 4 Air Squats 5 Push-Ups 6 Front Rack Lunges (95/65) 7 Push Press [...]
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Strength A1 - Push Press 4x5 A2 - Tricep Kickback 4x10/Arm Partner WOD You Go I Go 6 Rounds (3 Each) 10 Renegade Row (2x50/2x35) 1 50" Goblet Walking Lunge (1x50/1x35) then 10 Rounds (5 [...]
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STRENGTH A1 - Back Squat 1x20 A2 - 2x30s Frog Pose 2xMonster Walk (20 Each Direction) STRENGTH B1 - Incline Bench Press 4x8 B2 - Barbell Pendlay Row 4x10
PREPARING YOU FOR LIFE
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