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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 [...]
The week ahead.. January 15th
Hey Old Cityzens! I hope everyone had great weekend, watched some sports ball!, and enjoyed the *little* bit of a snow storm we got on Sunday. Will we get more this week or will [...]
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 [...]
WOD
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WOD Fight Gone Bad 3 Rounds 5 Stations - 1 Minute Max Effort at each - 17 minutes total 1 - Wall Ball (20/14) 2 - Sumo Deadlift High Pull (75/55) 3 - Box Jumps [...]
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CrossFit Benchmark "Fight Gone Bad" EMOM 17 5 Stations x 3 Rounds of Max Effort 1 - Wall Ball (20/14) 2 - Sumo Deadlift High Pull (75/55) 3 - Box Jumps (24"/20") 4 - Push [...]
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Strength A1 Back Squat 4x5 A2 Hip Circle Monster Walk 3 sets Partner WOD You Go I Go 20 Rounds (10 Each) 3 Power Clean (165/115) 10 Side Shuffle 12 AbMat Sit-Up [...]
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A1 Deadlift 6-6-4-4 A2 Commando Pull-Up 4x2-4/side @ Weight 4x2-4/side @ Strict BW 4x3-5 Chin Up Negative B1 Barbell Reverse Lunge 3x16 (8/leg) B2 Seated DB Arnold Press 3x10
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Core Strength EMOM 9 1 1x15 Superman Pulse 2 1x12 Teapot (53/35) 3 1x12 Teapot (53/35) WOD AMRAP 19 20 DB Snatch (50/25) 20 Floor Press (2x50/2x35) 20 Ring Rows
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WOD 3 Rounds Run 400m 3x 2 Handstand Push-Up 4 Strict Pull-Up 8 Goblet Squat (1x50/1x35) Finish with 400m Run
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