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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 [...]
The week ahead.. March 25th
Hey Old Cityzens! I hope everyone had great weekend and got to see some cherry blossoms. Spring has sprung, but it sure doesn't feel like it! **Brrrr!!**. And with all of the rain yesterday [...]
WOD
052225
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 [...]
052125
STRENGTH A1 - Deadift 6-6-4-4 A2 Weighted Strict Dip 5-5-3-3 B1 Commando Chin-Up 3x3/Arm @ Weight 3x2+/arm @ strict bodyweight B2 Deficit Reverse Lunge 3x12 (6/leg)
052025
STRENGTH A1 Single Arm KB Bench Press 4x5/arm (53/35) A2 DB Bent Over Row 4x10/arm WOD AMRAP 20 30s Handstand Hold 30s Chin Over Bar Hold 30s Squat Hold 30s L Sit
051925
WOD For Time: 30 Power Clean (135/95) Run 1600m 30 Shoulder to Overhead (135/95) 80 DB Anchored Sit-Ups Mobility A1 Overhead Band Lat Stretch 1x90s/side B1 Wall Pigeon 1x90s/side
051725
Partner WOD You Go I Go 12 Rounds 4 Squat Clean (155/105) (6 each) Run 100m (Together - 6 each) then, divide however, but one movement at a time: 120 Reverse Lunges 100 Floor Press [...]
051625
Strength A1 Weighted Matador Dip 4x5 @ Weight 4x5+ @ Strict BW 4x3-5 @ 5s negatives A2 DB Top Down Row 4x16 (8/arm) WOD 10-8-6-4-2 Handstand Push-Up 8 Burpee Deadlift (2x50/2x35) 10 DB Step Up [...]
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