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The week ahead.. May 20th
Hey Old Cityzens! I hope everyone had great weekend. Thanks to everyone who made it out to the Adventure Park at Sandy Springs. It was a great event and we had perfect weather for [...]
The week ahead.. May 13th
Hey Old Cityzens! I hope everyone had great weekend and spent sometime outside even with the rain and cooler weather. And, before the day is over, Happy Mother's Day to all our CrossFit moms and [...]
The week ahead.. May 6th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed either the Kentucky Derby on Saturday or Cinco de Mayo on Sunday. Speaking of horses, a horse walks into a bar. The barman [...]
The week ahead.. April 29th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed False Spring #2. Or is it actually here? Or did we skip right to summer? I can't keep track! We're wrapping up the [...]
The week ahead.. April 22nd
Hey Old Cityzens! I hope everyone had great weekend and enjoyed some time outside I made it over to the NE Library on Friday to watch a 7am member and his band perform. And [...]
The week ahead.. April 15th
Hey Old Cityzens! I hope everyone had great weekend and already filed their taxes. Why are accountants always tired after work? Because their job is so taxing. Weight Vests With Murph coming up next [...]
WOD
090925
STRENGTH A1 - Strict HSPU (1) 4x5+ or 4x5 @ Box HSPU 4x5 @ Downdog HSPU A2 - Weighted Pull-Up (1) 4x5+ @ Weight 4x5 + @ Strict BW 4x5 @ 5s Negative 4x8+ @ [...]
090825
Core Strength EMOM 9 1 - 15 DB Half Kneeling Woodchop (25/15) 2 - 15 DB Half Kneeling Woodchop (25/15) 3 - 16 Medicine Ball Deadbug Deadlift 5-5-5... 8 Minutes to Work to WOD Weight [...]
090625
Partner WOD You Go I Go For Time 80 Sumo Deadlift High Pull (75/55) 80 Ring Rows 80 Box Jump (24"/20") 80 DB Curl and Press (2x20/1x10)* *Every 2 Minutes, Including Start - 5 Burpees [...]
090525
DOUBLE STRENGTH A1 Zercher Squat (3) 5-5-3-3 A2 Lateral Medicine Ball Throw (3) 4x8 (10/6) B1 Landmine Press 4x8/Arm (80/55) B2 Yates Row 4x12
090425
Benchmark WOD "The Chief" 5 Rounds 3 Minute AMRAP/1 Minute Rest 3 Power Clean (135/95) 6 Push-Up 9 Squat Mobility A1 Banded Couch 1x90s/Side A2 Barbell Shoulder Extension 2x5 reps @ 5s Hold [...]
090325
STRENGTH A1 Chest to Wall Handstand Hold (3) 4xMax* *Accumulate at least 90s over 4 attempts, or scale to box **Progress to Feet Switches or Partner Assisted Free-Standing A2 Wide Grip Pull-Up (3) 4x5 @ [...]
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