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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! 😀 [...]
The week ahead.. September 18th
Hey Old Cityzens! I hope everyone had great weekend. Did you get out to H St Festival on Saturday? FINALLY! Some great weather for that event! CrossFit Competitions Still looking to compete this year? [...]
WOD
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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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STRENGTH A1 - Front Squat 4x5 A2 - Foam Roll Upper Back 3x60s WOD 4 Rounds of 2 Minutes AMRAP/2 Minutes Rest 20 KB Swings (53/35) 5 50" Shuttle Runs *Pick up where you left [...]
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Core Strength EMOM 9 1 - 1x45s Chest to Wall Handstand Push-Up 2 - 1x15 DB Half Kneeling Wood-Chop (1x30/1x20) 3 - 1x15 DB Half Kneeling Wood-Chop WOD 12-9-6-3 Shoulder to Overhead (135/95) Pull-Up* [...]
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WOD 5 Rounds of 3 Minute AMRAP/1 Minute Rest 1 Power Clean (185/135) 3 Double Push-Up Burpee 9 Air Squat
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STRENGTH A1 - Strict Press 4x5 A2 - Barbell Pendlay Row 4x8 B1 - Weighted Strict Chin-Up 4x5 @ Weight 4x5+ @ Strict 4x5 @ Negatives 4x8+ @ Band B2 Bench Dip 4x10 *Elevate Feet [...]
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Core EMOM 9 Core/Skill A1 - Pistol Negative Practice 3x3/Leg *Go lower by stacking short boxes and plates. 5 seconds per rep. WOD AMRAP 17 4 Deadlift (225/155) 6 Knees to Elbow 12 Pistols (6/Leg) [...]
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