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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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Beach Muscle EMOM 12 1 - 1x12 Supine Grip Inverted Row 2 - 1x12 KB Pullover (53/35) 3 - 1x12 Bench Dip* 4 - Rest *Elevate feet and add plate to hips WOD For Time [...]
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Skill/Strength A1 - Pistol Negatives 3x3/Leg @ 5s *all one leg then the other **measure distance down and strive to go lower and lower A2 - Wall Walk and Hold 3x4 reps *Wall Walk up, [...]
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Strength A1 - Barbell Pause Floor Press 4x6 - Pause 2s with elbows on ground A2 - DB Bent Over Row 4x10/Arm WOD E2MOM x 8 (16 Minutes) 3 Shoulder to Overhead (165/115) 5 Burpee [...]
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Skill/Mobility A1 - Tall Clean/Power Clean 3x3 * *Empty Bar of Minimal Weight A2 - Butcher Block Stretch 3x60s OPEN PREP WOD CrossFit Open 11.2 AMRAP 20 5 Power Clean (155/105) 10 Toes to Bar [...]
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STRENGTH A1 - Snatch Grip DL 5-5-3-3 A2 - Landmine Rotation 3x20 (55/45) B1 - Weighted Pull-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x5 @ Negatives B2 - Half Kneeling Landmine Press 4x8/Arm (90/65)
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Strength A1 Bench Press 4x5 A2 Powell Raise 4x10/Arm Partner WOD You Go I Go Divide However, But Evenly 3 Rounds for Time 30 Power Snatch (75/55) 40 Ring Rows 50 AbMat Sit-Ups
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