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The week ahead.. February 26th
Hey Old Cityzens! I hope everyone had great weekend and is well rested for this week, because it's a BIG week! CrossFit Open The global competition to find the fittest person on EARTH starts [...]
The week ahead.. February 19th
Hey Old Cityzens! I hope everyone had great weekend and braved the storm we had blow through Friday night!! Yeah, if you don't remember it, it's because it didn't happen! We had our one [...]
The week ahead… February 12th
Hey Old Cityzens! Happy Superb Owl Sunday! I hope everyone had great weekend and is currently enjoy the game right now, or doing something else enjoyable. We've got a fun week ahead with a [...]
The week ahead.. February 5th
Hey Old Cityzens! I hope everyone had great weekend and knew what to do with themselves without any football on TV!! February Newsletter Check your inbox on February 1st for the February newsletter. If [...]
The week ahead.. January 29th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed sometime outside even if it wasn't as warm as Thursday. And if you're a football fan, I hope your team won.* *This is [...]
The week ahead.. January 22nd
Hey Old Cityzens! I hope everyone had great weekend. How 'bout them Lions! #AllGrit Congrats and 'maybe next year' to other sportsball fans. Even if you aren't into football, I hope you're into competing [...]
WOD
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Strength A1 Pause Floor Press 4x8* *Pause 1s with elbows on floor A2 DB Bent Over Row 4x15/arm WOD For Time 40 Box Jumps 25 Pull-Ups Row 1k
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Partner WOD You Go I Go 20 Rounds (10 each) 5 Deadlift (225/155) 6 Toes to Bar 16 Reverse Lunge Beach Muscles EMOM 9 - 30s Work/30s Rest 1 - Max DB Curl (2x25/2x15) 2 [...]
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Strength Back Squat 5-5-5-5 WOD AMRAP 6 8 Strict Press (75/55) 10 Side Shuffle 16 Ring Row Rest 1 Minute AMRAP 6 8 Push Press (95/65) 10 Side Shuffle 16 Ring Row
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STRENGTH A1 - Weighted Dip 5-3-1 Rep Max or 4x5 @ Strict BW or 4x5 @ Neg A2 - Yates Row 4x12 WOD 5 Rounds 30/24 Cal Row 15 Burpee Over Rower *20 Minute Cap
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STRENGTH A1 Single Arm KB Bench Press 4x5/arm A2 Power Clean Practice 2-2-2-2 Build to working weight for WOD WOD 8 Rounds 2 Power Clean (185/125) 4 Strict Chin Up 8 Wall Balls (20/14) rest [...]
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Strength A1 Sumo Deadlift 4x8 A2 Banded Kneeling Hip Extension 3x20 (green) WOD 40-30-20-10 Double Unders AbMat Sit-Up KB Swings (53/35)
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