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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 [...]
The week ahead.. October 23rd
Hey Old Cityzens! I hope everyone had great weekend. I know this time of year is big on decorative gourds and corn mazes and pumpkin patches, but I'm a Michigan gal and I love [...]
The week ahead.. October 16th
Hey Old Cityzens! I hope everyone had great weekend. Great weather, despite Saturday's rain, to enjoy fall festivities such as apple picking, wandering the pumpkin patch, corn mazes, and the such. I hope you're [...]
The week ahead.. October 9th
Hey Old Cityzens! I hope everyone had great weekend. For those that have Monday off, enjoy your holiday weekend and the extra time off. We are open with our regular schedule on Monday. What's [...]
The week ahead.. October 2nd
Hey Old Cityzens! I hope everyone had great weekend. Shout out, and a HUGE congrats, to Coach Jack, Coach Jess, Lisa, Sam, Coach Kate, and Matt M for throwing down at MACC FEST this [...]
The week ahead.. September 25th
Hey Old Cityzens! What a dreary weekend! Saturday was a bit of a washout, and Sunday was a bit blah. What do you call it when it's raining ducks and geese? Foul weather! 😀 [...]
WOD
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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
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STENGTH Core Strength A1 - Landmine Rotation 3x20 A2 - KB Pullover Straight Leg Raise 3x15 (35/26) WOD 10 Rounds 2 Handstand Push-Up 4 Deadlift (225/155) Run 200m
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WOD AMRAP 22 24 Box Jumps (24"/20") 18 Burpees 12 Toes to Bar
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STRENGTH A1 - Tall Snatch + OHS 3x3* *Empty bar or minimal weight A2 - Strict Chest to Bar Chin-Up 4x3-5 @ Weight 4x3-5 @ Bodyweight 4x3=5 @ Strict Chin-Up 3x5+ @ Chin Up Negative/Practice/Band [...]
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STRENGTH A1 - Ring Dip 4x5 @ Weight 4x5 @ Strict Bodyweight 4x5+ @ Matador Strict 4x5 @ Matador Negative A2 - DB Bent Over Row 4x10/Arm STRENGTH EMOM 16 1 - 15/12 Cal Bike [...]
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Arm Strength A1 Barbell Curl 4x10 (55/35) A2 KB Pullover 4x10 (53/35) Partner WOD You Go I Go 20 Rounds (10 Each) 1 Wall Walk 3 Hang Power Clean (155/105) 6 Box Jump 9 Sit-Ups [...]
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