BLOG
The week ahead.. January 8th
Hey Old Cityzens! Happy 2nd week of 2024! I hope everyone had great weekend and enjoyed their first week back in the gym. Now that you've dusted off the cobwebs, let's start thinking about [...]
The week ahead.. January 1st
Hey Old Cityzens! I hope everyone had a great week and weekend and holiday break. Maybe you traveled or stayed close by, but I hope you got to spend some quality time with friends [...]
The week ahead.. December 25th
Hey Old Cityzens! I hope everyone is enjoying time with friends and family this weekend. This has been a busy month with the final build up to our 1 rep max testing on the [...]
The week ahead.. December 18th
Hey Old Cityzens! I hope everyone had great weekend and is ready to lift HEAVY this week! We've got a full line up with 1 rep max testing Monday, Tuesday, and Wednesday. Make sure [...]
The week ahead.. December 11th
Hey Old Cityzens! I hope everyone had great weekend and is in full holiday mode! Shopping done or just starting? Gift cards or something small and personal? Wreath or candles for decoration in the [...]
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 [...]
WOD
040925
Strength A1 - Barbell RDL 4x10 A2 - Weighted Narrow Grip Chin-Up 4x5 @ Weight OR 4x5+ @ Strict Bodyweight 4x5 @ 5s negatives 4x8+ @ banded B1 - Barbell Reverse Lunge 4x14 (7/leg) B2 [...]
040825
Snatch Warm-Up A1 - Tall Snatch 3x3* *Empty Bar/Minimal Weight A2 - Overhead Squat 3x8* *Empty Bar/Minimal Weight WOD 12 Rounds 2 Power Snatch (135/95) 3 Box Jump (30"/24") Run 100m
040725
STRENGTH A1 - Bench Press 5-5-5-5 A2 - Yates Row 4x10 WOD Accumulate 4 Minutes of Dead Hang When you drop: 50 Double Unders 20 V-Up 15 Minute Cap
040525
Arm Strength EMOM 9 1 - 1x12 DB Skull Crusher (2x30/2x20) 2 - 1x12 Drag Curl (2x30/2x20) 3 - 1x12 Seated DB Lateral Raise (2x15/2x10) Partner WOD You Go I Go 25 Minute AMRAP 30 [...]
040425
STRENGTH Core Strength EMOM 9 1 - 1x20 DB Plank Drag Through (1x35/1x25) 2 - 1x12 Band Side Plank Row (red) 3 - 1x12 Band Side Plank Row (red) WOD AMRAP 20 3 Wall Walk [...]
040325
STRENGTH A1 - Thruster 4x5 (135+/95+) *from the floor A2 - Weighted Narrow Grip Chin Up 4x5 @ weight 4x5+ @ strict 4x5 @ negatives B2 - 100m Farmer's Carry (70/44) 4 sets as heavy [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!